pat51's 7 Day Plan

We value your privacy

Jefit uses cookies to keep you signed in, remember your preferences, and understand how the site is used so we can improve it. Optional cookies power analytics and product insights — they only run if you accept. You can change your choice anytime by clearing your browser storage. Read more in our cookie policy.

pat51's 7 Day Plan - JEFIT

pat51's 7 Day Plan

AUDIO TIP

General

Beginner

Machine strength

Plan Details

The pat51's 7 Day Plan routine by pat51 is a 7 day workout plan. It is a beginner level plan to achieve general fitness goals.

Enter your routine description

Routine detail

Mon

Workout 1

Est. 0 min

16 exercises

Cable Seated Row

4 Sets x 12 Reps

Cable Lat Pulldown (Wide Grip)

4 Sets x 12 Reps

Wide grip cable row

4 Sets x 12 Reps

Cable V Bar Pulldown

4 Sets x 12 Reps

Cable One-Arm Seated Row

4 Sets x 12 Reps

Machine Reverse Lat Pulldown (Close Grip)

4 Sets x 12 Reps

Machine Back Extension

4 Sets x 12 Reps

Back Hyperextension

4 Sets x 12 Reps

Machine Seated Row

4 Sets x 12 Reps

Cable Rope Deltoid Row

4 Sets x 12 Reps

Dumbbell Lateral Raise

4 Sets x 12 Reps

Dumbbell Seated Shoulder Press

4 Sets x 12 Reps

Dumbbell One-Arm Front Raise

4 Sets x 12 Reps

Machine Shoulder Press

4 Sets x 12 Reps

Cable Upright Row

4 Sets x 12 Reps

Cable Deltoid Raise

4 Sets x 12 Reps

Tue

Workout 2

Est. 0 min

15 exercises

Dumbbell Bench Press

4 Sets x 12 Reps

Dumbbell Incline Bench Press

4 Sets x 12 Reps

Dumbbell Decline Bench Press

4 Sets x 12 Reps

Machine Bench Press

4 Sets x 12 Reps

Overhead extension

3 Sets x 12 Reps

Dumbbell Fly

4 Sets x 12 Reps

Dumbbell Incline Fly

4 Sets x 12 Reps

Walking

1 Set

Cable Tricep Pushdown (Rope)

4 Sets x 12 Reps

Dumbbell One-Arm Tricep Kickback

4 Sets x 12 Reps

Cable Rope Overhead Tricep Extension

4 Sets x 12 Reps

Cable Tricep Pushdown (V-Bar)

4 Sets x 12 Reps

Dumbbell Tricep Extension (Supine)

4 Sets x 12 Reps

Machine Tricep Extension

4 Sets x 12 Reps

Weighted Bench Dip

4 Sets x 12 Reps

Wed

Workout 3

Est. 0 min

19 exercises

Dumbbell Seated Hammer Curl

3 Sets x 12 Reps

Dumbbell Alternating Hammer Curl

3 Sets x 12 Reps

Dumbbell Incline Curl

3 Sets x 12 Reps

Dumbbell Alternating Bicep Curl

3 Sets x 12 Reps

Cable Bicep Curl

5 Sets x 12 Reps

Preacher Curl Machine

3 Sets x 12 Reps

Cable Reverse Curl

5 Sets x 12 Reps

Preacher Curl Machine

3 Sets x 12 Reps

Dumbbell Alternating Seated Curl

3 Sets x 12 Reps

Dumbbell Hammer Curl (Cross Body)

3 Sets x 12 Reps

21’s

3 Sets x 12 Reps

Back Hyperextension

3 Sets x 12 Reps

Cable Seated Row

4 Sets x 12 Reps

Cable Lat Pulldown (Wide Grip)

3 Sets x 12 Reps

Wide grip cable row

4 Sets x 12 Reps

Cable V Bar Pulldown

4 Sets x 12 Reps

Cable Rope Overhead Tricep Extension

3 Sets x 12 Reps

Machine Reverse Lat Pulldown (Close Grip)

4 Sets x 12 Reps

EZ Bar Curl (Reverse Grip)

4 Sets x 12 Reps

Thu

Workout 4

Est. 0 min

19 exercises

Walking

1 Set

Machine Hip Adduction

4 Sets x 12 Reps

Parallel Bar Hip Raise

4 Sets x 12 Reps

Back Hyperextension

4 Sets x 12 Reps

Machine Hip Abduction

4 Sets x 12 Reps

Parallel Bar Hip Flexion

3 Sets x 12 Reps

Torso rotation

4 Sets x 12 Reps

Machine Ab Crunch

4 Sets x 12 Reps

Machine Leg Press

4 Sets x 12 Reps

Calf Press On Leg Press

4 Sets x 12 Reps

Cable Rope Overhead Tricep Extension

3 Sets x 12 Reps

Cable Shoulder Extension

3 Sets x 12 Reps

Dumbbell One-Arm Tricep Kickback

3 Sets x 12 Reps

Dumbbell Tricep Extension

3 Sets x 12 Reps

Barbell Skull Crusher (Reverse Grip)

3 Sets x 12 Reps

Single-Leg Bench Dip

3 Sets x 12 Reps

One arm triceps extension

3 Sets x 12 Reps

Triceps press

3 Sets x 12 Reps

Machine Tricep Extension

3 Sets x 12 Reps

Fri

Workout 5

Est. 0 min

16 exercises

Dumbbell Shoulder Shrug

3 Sets x 12 Reps

Dumbbell Lateral Raise

3 Sets x 12 Reps

Dumbbell Seated Shoulder Press

3 Sets x 12 Reps

Dumbbell One-Arm Front Raise

3 Sets x 12 Reps

Cable Upright Row

3 Sets x 12 Reps

Cable One-Arm Reverse Fly

3 Sets x 12 Reps

Machine Shoulder Press

3 Sets x 12 Reps

Walking

1 Set

Machine Leg Press

3 Sets x 12 Reps

Machine Leg Extension

3 Sets x 12 Reps

Calf Press On Leg Press

3 Sets x 12 Reps

Dumbbell Lunge

3 Sets x 12 Reps

Dumbbell Calf Raise

3 Sets x 12 Reps

Machine Hip Abduction

3 Sets x 12 Reps

Machine Hip Adduction

3 Sets x 12 Reps

Machine Leg Press

3 Sets x 12 Reps

Sat

Workout 6

Est. 0 min

15 exercises

Cable Seated Row

3 Sets x 12 Reps

Cable Reverse Curl

3 Sets x 12 Reps

Wide grip cable row

3 Sets x 12 Reps

Cable V Bar Pulldown

3 Sets x 12 Reps

Machine Reverse Lat Pulldown (Close Grip)

3 Sets x 12 Reps

Cable Upright Row

3 Sets x 12 Reps

Back Hyperextension

3 Sets x 12 Reps

Dumbbell Alternating Hammer Curl

3 Sets x 12 Reps

Barbell Curl

3 Sets x 12 Reps

Dumbbell Hammer Curl (Cross Body)

3 Sets x 12 Reps

Cable Bicep Curl (Close Grip)

3 Sets x 12 Reps

Machine Lat Pulldown

3 Sets x 12 Reps

Preacher Curl Machine

3 Sets x 12 Reps

Glute machine at planet

3 Sets x 12 Reps

Dumbbell Rear Delt Row

3 Sets x 12 Reps

Sun

Workout 7

Est. 0 min

15 exercises

Dumbbell Bench Press

4 Sets x 12 Reps

Dumbbell Fly

4 Sets x 12 Reps

Dumbbell Incline Bench Press

4 Sets x 12 Reps

Dumbbell Incline Fly

4 Sets x 12 Reps

Dumbbell Incline Bench Press (Hammer Grip)

4 Sets x 12 Reps

Dumbbell Decline Bench Press

4 Sets x 12 Reps

Back Hyperextension

4 Sets x 12 Reps

Cable Tricep Pushdown (Rope)

4 Sets x 12 Reps

Cable Shoulder Extension

4 Sets x 12 Reps

Cable Rope Overhead Tricep Extension

4 Sets x 12 Reps

Cable Reverse Curl

4 Sets x 12 Reps

Machine Bench Press

4 Sets x 12 Reps

Machine Tricep Extension

4 Sets x 12 Reps

Dumbbell One-Arm Tricep Kickback

4 Sets x 12 Reps

Dumbbell Pullover

4 Sets x 12 Reps

We value your privacy

pat51's 7 Day Plan

Featured plans for you