AmandaKBM's Summer Plan
Bulking
Intermediate
None
Plan Details
The AmandaKBM's Summer Plan routine by AmandaKBM is a 7 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
With this routine, the main goal and focus is to build muscle as these exercises are some of the best muscle building workouts. A compound exercise is a workout that uses more than one joint and more than one muscle group to target the specific muscle that you are currently targeting. You can add cardio into any of your exercise days or on rest days.
Routine detail
Mon
Chest
Est. 47 min
6 exercises
Barbell Bench Press
4 Sets x 10 Reps
Barbell Incline Bench Press
4 Sets x 10 Reps
Dumbbell Decline Bench Press
4 Sets x 10 Reps
Machine Inner Chest Press
4 Sets x 10 Reps
Push-Up
4 Sets x 10 Reps
Bodyweight Rear Lunge
2 Sets x 10 Reps
Tue
Cardio
Est. 60 min
9 exercises
Burpee
2 Sets x 10 Reps
Plank
2 Sets
"W" "I" "T" "Y" Stretch
2 Sets x 5 Reps
"L" Stretch
2 Sets x 10 Reps
Plank Pull Through
2 Sets x 10 Reps
Backward 7's
2 Sets x 10 Reps
Mountain Hip Dips
2 Sets x 10 Reps
Bodyweight Rear Lunge
2 Sets x 10 Reps
Weighted Hula Hoop
1 Set
Wed
Legs
Est. 49 min
6 exercises
Barbell Squat
4 Sets x 10 Reps
Barbell Standing Calf Raise
4 Sets x 10 Reps
Barbell Lunge
4 Sets x 10 Reps
Machine Leg Extension
4 Sets x 10 Reps
Prisoner Squat
4 Sets x 10 Reps
Bodyweight Rear Lunge
2 Sets x 10 Reps
Thu
Biceps and Triceps
Est. 58 min
7 exercises
Barbell Bench Press (Close Grip)
4 Sets x 10 Reps
Barbell Bent-Over Row (Reverse Grip)
4 Sets x 10 Reps
Weighted Bench Dip
4 Sets x 10 Reps
EZ Bar Curl
4 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 10 Reps
Dumbbell Incline Hammer Curl
4 Sets x 10 Reps
Bodyweight Lunge
2 Sets x 10 Reps
Fri
Back
Est. 48 min
6 exercises
Barbell Deadlift
4 Sets x 10 Reps
Barbell Bent-Over Row
4 Sets x 10 Reps
Barbell Shrug
4 Sets x 10 Reps
Cable Rope Face Pull
4 Sets x 10 Reps
Gorilla Rows
4 Sets x 10 Reps
Bodyweight Lunge
2 Sets x 10 Reps
Sat
Shoulders and Abs
Est. 63 min
8 exercises
Barbell Front Raise
4 Sets x 10 Reps
Dumbbell Lateral Raise
4 Sets x 10 Reps
Barbell Military Press
4 Sets x 10 Reps
Dumbbell Seated Arnold Press
4 Sets x 10 Reps
Weighted Crunch
4 Sets x 10 Reps
Weight Plate Russian Twist
4 Sets x 10 Reps
Plank
4 Sets
Bodyweight Rear Lunge
2 Sets x 10 Reps
Sun
Lunges
Est. 47 min
4 exercises
Bodyweight Lunge
2 Sets x 10 Reps
Bodyweight Rear Lunge
2 Sets x 10 Reps
Bodyweight Side Lunge
2 Sets x 10 Reps
Weighted Hula Hoop
1 Set
