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#75 Hard - 7 Day Plan
AUDIO TIP
General
Beginner
None
Plan Details
The #75 Hard - 7 Day Plan routine by nealharmon11 is a 7 day workout plan. It is a beginner level plan to achieve general fitness goals.
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Routine detail
Mon
Push
Est. 0 min
8 exercises
Dumbbell Shoulder Press
3 Sets x 10 Reps
Dumbbell Seated Arnold Press
3 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Dumbbell Bench Press
3 Sets x 12 Reps
Dumbbell Fly
3 Sets x 10 Reps
Dumbbell Incline Bench Press
3 Sets x 10,10,12 Reps
Dumbbell Tricep Extension
3 Sets x 10 Reps
Cable Tricep Pushdown (V-Bar)
3 Sets x 10 Reps
Tue
Pull
Est. 0 min
8 exercises
Dumbbell Bent-Over Row
3 Sets x 12 Reps
Dumbbell Pullover
3 Sets x 12 Reps
Dumbbell Seated Bicep Curl
3 Sets x 12 Reps
Dumbbell Shoulder Shrug
3 Sets x 12,12,15 Reps
Dumbbell Hammer Curl (Cross Body)
3 Sets x 12 Reps
Dumbbell Upright Row
3 Sets x 12 Reps
Dumbbell Incline Curl
3 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Wed
Legs
Est. 0 min
7 exercises
Prisoner Squat
3 Sets x 12 Reps
Dumbbell Lunge
3 Sets x 10 Reps
Dumbbell Squat
3 Sets x 10 Reps
Dumbbell Step-Up
3 Sets x 10 Reps
Bridge
3 Sets
Bodyweight Rear Lunge
3 Sets x 10 Reps
Barbell Deadlift
3 Sets x 10 Reps
Thu
Push
Est. 0 min
8 exercises
Dumbbell Shoulder Press
3 Sets x 10 Reps
Dumbbell Seated Arnold Press
3 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Dumbbell Bench Press
3 Sets x 10,10,12 Reps
Dumbbell Fly
3 Sets x 10 Reps
Dumbbell Incline Bench Press
3 Sets x 10 Reps
Dumbbell Tricep Extension
3 Sets x 10 Reps
Cable Tricep Pushdown (V-Bar)
3 Sets x 10 Reps
Fri
Pull
Est. 0 min
8 exercises
Dumbbell Bent-Over Row
3 Sets x 10 Reps
Dumbbell Pullover
3 Sets x 10 Reps
Dumbbell Seated Bicep Curl
3 Sets x 10,10,12 Reps
Dumbbell Shoulder Shrug
3 Sets x 12 Reps
Dumbbell Upright Row
3 Sets x 10 Reps
Dumbbell Hammer Curl (Cross Body)
3 Sets x 10,10,12 Reps
Dumbbell Incline Curl
3 Sets x 10,10,12 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 12 Reps
Sat
Legs
Est. 0 min
7 exercises
Glute Kickback (Kneeling)
3 Sets x 12 Reps
Prisoner Squat
3 Sets x 12 Reps
Dumbbell Lunge
3 Sets x 10 Reps
Dumbbell Squat
3 Sets x 10 Reps
Dumbbell Step-Up
3 Sets x 10 Reps
Bridge
3 Sets
Bodyweight Rear Lunge
3 Sets x 10,10,12 Reps
Sun
Abs
Est. 0 min
8 exercises
Air Bike
3 Sets x 15 Reps
Leg Raise
3 Sets x 10 Reps
Plank
3 Sets
Sit-Up
3 Sets x 12 Reps
Side Bridge
3 Sets
Cross Body Crunch
3 Sets x 10 Reps
V-Up
3 Sets x 10 Reps
Abdominal Pendulum
3 Sets x 10 Reps