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7 uur workout
Bulking
Intermediate
Machine strength
Plan Details
The 7 uur workout routine by Nijnkonijn is a 5 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Routine detail
Mon
Borst, Schouders, Triceps - Free
Est. 41 min
7 exercises
Barbell Bench Press
3 Sets x 8 Reps
Dumbbell Incline Fly
3 Sets x 8 Reps
Dumbbell Shoulder Press
3 Sets x 8 Reps
Barbell Bench Press (Close Grip)
3 Sets x 8 Reps
Cable Rope High Pulley Tricep Extension
3 Sets x 8 Reps
Dumbbell One-Arm Front Raise
3 Sets x 8 Reps
Machine Ab Crunch
3 Sets x 8 Reps
Tue
Rug, Biceps - Free
Est. 30 min
5 exercises
Barbell Deadlift
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Barbell Curl (Close Grip)
3 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 8 Reps
Wed
Legs + Abs
Est. 36 min
6 exercises
Barbell Squat
3 Sets x 8 Reps
Machine Ab Crunch
3 Sets x 8 Reps
Parallel Bar Hip Flexion
3 Sets x 8 Reps
Bench Rotational Crunch
3 Sets x 8 Reps
Machine Seated Leg Curl
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Thu
Borst, Schouders, Triceps - Machine
Est. 33 min
6 exercises
Machine Bench Press
3 Sets x 8 Reps
Machine Fly
3 Sets x 8 Reps
Machine Shoulder Press
3 Sets x 8 Reps
Cable Upright Row
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Dip
3 Sets x 8 Reps
Fri
Rug, Biceps - Machine
Est. 34 min
6 exercises
Machine Seated Row
3 Sets x 8 Reps
Cable V Bar Pulldown
3 Sets x 8 Reps
Machine Lat Pulldown
3 Sets x 8 Reps
EZ Bar Curl
3 Sets x 8 Reps
Machine Hammer Curl
3 Sets x 8 Reps
Machine Ab Crunch
3 Sets x 8 Reps
