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7/8
General
Beginner
Dumbbell
Plan Details
The 7/8 routine by Tomyossowski is a 6 day workout plan. It is a beginner level plan to achieve general fitness goals.
Routine detail
Mon
chest
Est. 38 min
4 exercises
Dumbbell Incline Fly
4 Sets x 6 Reps
Dumbbell One-Arm Press (Reverse Grip)
4 Sets x 6 Reps
Machine Incline Chest Press
3 Sets x 10 Reps
Leverage Decline Chest Press
3 Sets x 10 Reps
Tue
bic
Est. 38 min
4 exercises
Dumbbell One-Arm Bicep Curl (Prone)
3 Sets x 10 Reps
EZ Bar Preacher Curl (Close Grip)
4 Sets x 6 Reps
Dumbbell Alternating Hammer Curl
4 Sets x 6 Reps
Dumbbell One-Arm Hammer Curl (Prone)
3 Sets x 10 Reps
Wed
tricep
Est. 44 min
5 exercises
Machine Dip
3 Sets x 8 Reps
Dumbbell Press (Close Grip)
3 Sets x 10 Reps
Dumbbell Alternating Tricep Kickback
3 Sets x 10 Reps
Cable High Pulley Tricep Extension
4 Sets x 6 Reps
Cable One-Arm Tricep Extension
4 Sets x 6 Reps
Thu
back
Est. 36 min
4 exercises
Barbell Rack Pull
4 Sets x 6 Reps
Machine Back Extension
4 Sets x 6 Reps
Dumbbell Bent-Over Row
3 Sets x 10 Reps
Cable Incline Pulldown (Supine)
3 Sets x 8 Reps
Sat
shoulder forarm
Est. 37 min
4 exercises
Cable Reverse Curl
3 Sets x 10 Reps
Dumbbell Wrist Curl (Palms Down)
4 Sets x 6 Reps
Dumbbell Alternating Lateral Raise
3 Sets x 10 Reps
Dumbbell Seated Arnold Press
4 Sets x 6 Reps
Any
snap
Est. 66 min
8 exercises
Dumbbell Walking Lunge
4 Sets x 7 Reps
Barbell Front Raise Pullover
3 Sets x 6 Reps
Dumbbell Incline Bench Press (Hammer Grip)
4 Sets x 6 Reps
Cable Bent-Over Lateral Pulley
3 Sets x 10 Reps
Dumbbell Alternating Preacher Curl (Hammer)
2 Sets x 12 Reps
Cable Shoulder Extension
2 Sets x 7 Reps
Dumbbell Seated Alternating Shoulder Press
3 Sets x 10 Reps
Machine Back Extension
4 Sets x 7 Reps
