7 Day - Natural Bodybuilding Routine/My Custom Routine

vegeta513

Mar 8th 2019

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7 Day - Natural Bodybuilding Routine/My Custom Routine

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6 DAYS - General Fitness - Intermediate

Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine

This plan supports Interval mode and Audio Cue & Pro Tips

For Intermediate and advanced lifters, natural bodybuilding routine. Designed to hit each muscle group twice a week. You should barely be able to hit your last two reps, when you can do the last two reps easily increase the weight to make the exercises challenging again, alternative day is just alternative exercises for when equipment is not available or just a change of pace.

Where is my workout?
If you "Set Plan" the workout will take your default workout on the workout tab of the app. By adding to favorite, the workout will appear under "My Plans".

Renaming Workout Days
Swipe left to rename, change the status or duplicate workout days.

Changing Default Reps and Starting Weight
Swipe left on the exercise cell and tap the edit icon.

Upper A 13 exercises, 2 hrs 3 mins

Jump Rope	1x0 reps	rest: 18s
Pull-Up	3x8 reps	rest: 120s
Barbell Bench Press	4x8 reps	rest: 120s
Push-Up	3x30 reps	rest: 60s
Cable Seated Row	4x8 reps	rest: 120s
Dumbbell Incline Bench Press	4x8 reps	rest: 90s
Cable Cross-Over	3x12 reps	rest: 60s
Cable Lower Chest Raise	3x12 reps	rest: 60s
Cable Lat Pulldown (Wide Grip)	3x10 reps	rest: 90s
Dumbbell Lateral Raise	2x15 reps	rest: 60s
Cable Tricep Pushdown (Rope)	3x10 reps	rest: 60s
Dumbbell Alternating Bicep Curl	3x12 reps	rest: 60s
	3x10 reps	rest: 60s

Lower A 5 exercises, 1 hr 1 min

Jump Rope	1x0 reps	rest: 18s
Barbell Romanian Deadlift	4x8 reps	rest: 180s
Machine Leg Press	3x8 reps	rest: 120s
Machine Seated Leg Curl	3x8 reps	rest: 90s
Machine Calf Raise	4x8 reps	rest: 60s

Off Day 4 exercises, 1 hr 52 mins

Treadmill Running	1x0 reps	rest: 10s
Jump Rope	1x0 reps	rest: 18s
Boxing	1x0 reps	rest: 18s
Treadmill Running	1x0 reps	rest: 60s

Upper B 12 exercises, 1 hr 48 mins

Jump Rope	1x0 reps	rest: 18s
Pull-Up	4x8 reps	rest: 120s
Dumbbell Bench Press	3x8 reps	rest: 120s
Dip	3x5 reps	rest: 90s
Push-Up	3x30 reps	rest: 60s
Dumbbell Seated Shoulder Press	3x8 reps	rest: 120s
Cable Seated Row	3x10 reps	rest: 90s
Machine Fly	2x8 reps	rest: 90s
Cable Lower Chest Raise	3x12 reps	rest: 60s
EZ Bar Curl	3x12 reps	rest: 60s
EZ Bar Decline Close Grip Skull Crusher	2x12 reps	rest: 60s
	3x8 reps	rest: 60s

Lower B 5 exercises, 1 hr 1 min

Jump Rope	1x0 reps	rest: 18s
	3x10 reps	rest: 120s
Barbell Squat	3x8 reps	rest: 180s
Machine Leg Curl (Prone)	3x12 reps	rest: 120s
Machine Seated Calf Raise	4x8 reps	rest: 90s

Off Day 4 exercises, 1 hr 54 mins

Running	1x0 reps	rest: 12s
Jump Rope	1x0 reps	rest: 18s
Boxing	1x0 reps	rest: 18s
Treadmill Running	1x0 reps	rest: 60s

Off Day 1 exercises, 6 mins

3x10 reps

rest: 60s

Alternative exercises 36 exercises, 4 hrs 0 min

Barbell Incline Bench Press	4x8 reps	rest: 120s
Barbell Bench Press	4x8 reps	rest: 120s
Barbell Ab Rollout (Kneeling)	3x10 reps	rest: 60s
Treadmill Running	1x0 reps	rest: 60s
Dumbbell Calf Raise	3x10 reps	rest: 90s
Running	1x0 reps	rest: 60s
Elliptical Training	1x0 reps	rest: 60s
Dumbbell Fly	3x8 reps	rest: 60s
Dumbbell Squat	3x8 reps	rest: 180s
Stability Ball Hamstring Curl to Bridge	3x8 reps	rest: 60s
Machine Calf Raise	3x8 reps	rest: 90s
Dumbbell Calf Raise	4x8 reps	rest: 90s
Walking	1x0 reps	rest: 60s
Pull-Up	3x8 reps	rest: 120s
EZ Bar Curl	3x8 reps	rest: 60s
	3x10 reps	rest: 60s
Swimming	1x0 reps	rest: 60s
	1x0 reps	rest: 480s
Push-Up	3x30 reps	rest: 60s
Pull-Up	3x8 reps	rest: 60s
Machine Fly	3x8 reps	rest: 60s
	1x0 reps	rest: 15s
	3x8 reps	rest: 180s
Dumbbell Squat	3x8 reps	rest: 180s
	1x0 reps	rest: 480s
	1x0 reps	rest: 480s
	1x0 reps	rest: 480s
	1x0 reps	rest: 480s
	1x0 reps	rest: 480s
	1x0 reps	rest: 480s
	1x0 reps	rest: 480s
	1x0 reps	rest: 480s
	1x0 reps	rest: 480s
	1x0 reps	rest: 480s
Pilates	1x0 reps	rest: 60s
Barbell Wrist Curl (Posterior)	3x8 reps	rest: 60s