Super 7's - JEFIT

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Super 7's - JEFIT

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Super 7's

AUDIO TIP

Cutting

Advanced

Machine strength

Plan Details

The Super 7's routine by simpcurl is a 6 day workout plan. It is an advanced level plan to achieve cutting fitness goals.

Routine detail

Mon

Legs

Est. 132 min

9 exercises

Walking Demonstration

Walking

1 Set

Machine Squat Demonstration

Machine Squat

7 Sets x 7 Reps

Dumbbell Stiff-Leg Deadlift Demonstration

Dumbbell Stiff-Leg Deadlift

7 Sets x 7 Reps

Machine Seated Calf Raise Demonstration

Machine Seated Calf Raise

7 Sets x 7 Reps

Machine Leg Curl (Prone) Demonstration

Machine Leg Curl (Prone)

7 Sets x 7 Reps

Donkey Calf Raise Demonstration

Donkey Calf Raise

7 Sets x 7 Reps

Machine Leg Press Demonstration

Machine Leg Press

7 Sets x 7 Reps

Barbell Standing Calf Raise Demonstration

Barbell Standing Calf Raise

7 Sets x 7 Reps

Machine Leg Extension Demonstration

Machine Leg Extension

7 Sets x 7 Reps

Tue

Back and Bi's

Est. 83 min

9 exercises

Walking Demonstration

Walking

1 Set

Cable Lat Pulldown (Wide Grip) Demonstration

Cable Lat Pulldown (Wide Grip)

7 Sets x 7 Reps

Dumbbell Alternating Hammer Curl Demonstration

Dumbbell Alternating Hammer Curl

7 Sets x 7 Reps

Cable Seated Row Demonstration

Cable Seated Row

7 Sets x 7 Reps

Dumbbell Alternating Bicep Curl Demonstration

Dumbbell Alternating Bicep Curl

7 Sets x 7 Reps

Dumbbell One-Arm Row Demonstration

Dumbbell One-Arm Row

7 Sets x 7 Reps

Dumbbell Concentration Curl Demonstration

Dumbbell Concentration Curl

7 Sets x 7 Reps

Cable Shoulder Extension Demonstration

Cable Shoulder Extension

7 Sets x 7 Reps

Dumbbell Alternating Incline Curl Demonstration

Dumbbell Alternating Incline Curl

7 Sets x 7 Reps

Wed

Chest and Shoulders

Est. 86 min

9 exercises

Walking Demonstration

Walking

1 Set

Barbell Incline Bench Press Demonstration

Barbell Incline Bench Press

7 Sets x 7 Reps

Dumbbell Lateral Raise Demonstration

Dumbbell Lateral Raise

7 Sets x 7 Reps

Dumbbell Incline Fly Demonstration

Dumbbell Incline Fly

7 Sets x 7 Reps

Dumbbell Seated Shoulder Press Demonstration

Dumbbell Seated Shoulder Press

7 Sets x 7 Reps

Dumbbell Pullover Demonstration

Dumbbell Pullover

7 Sets x 7 Reps

Barbell Shrug Demonstration

Barbell Shrug

7 Sets x 7 Reps

Dumbbell Bench Press (Palms in) Demonstration

Dumbbell Bench Press (Palms in)

7 Sets x 7 Reps

Dumbbell One-Arm Front Raise Demonstration

Dumbbell One-Arm Front Raise

7 Sets x 7 Reps

Thu

Tri's & Bi's

Est. 80 min

9 exercises

Walking Demonstration

Walking

1 Set

Barbell Tricep Extension (Supine) Demonstration

Barbell Tricep Extension (Supine)

7 Sets x 7 Reps

Barbell Curl Demonstration

Barbell Curl

7 Sets x 7 Reps

Cable Shoulder Extension Demonstration

Cable Shoulder Extension

7 Sets x 7 Reps

Dumbbell Incline Hammer Curl (Prone) Demonstration

Dumbbell Incline Hammer Curl (Prone)

7 Sets x 7 Reps

Barbell Tricep Press (Supine) Demonstration

Barbell Tricep Press (Supine)

7 Sets x 7 Reps

Cable Reverse Curl Demonstration

Cable Reverse Curl

7 Sets x 7 Reps

Machine Dip Demonstration

Machine Dip

7 Sets x 7 Reps

Cable Dual Overhead Curl Demonstration

Cable Dual Overhead Curl

7 Sets x 7 Reps

Fri

Back and Abs

Est. 78 min

10 exercises

Walking Demonstration

Walking

1 Set

T Bar Row Demonstration

T Bar Row

7 Sets x 7 Reps

Cable V Bar Pulldown Demonstration

Cable V Bar Pulldown

7 Sets x 7 Reps

Leg Raise Demonstration

Leg Raise

7 Sets x 7 Reps

Cable Shoulder Extension Demonstration

Cable Shoulder Extension

7 Sets x 7 Reps

Machine Reverse Lat Pulldown (Close Grip) Demonstration

Machine Reverse Lat Pulldown (Close Grip)

7 Sets x 7 Reps

Crunch Demonstration

Crunch

7 Sets x 7 Reps

Barbell Incline Bench Pull Demonstration

Barbell Incline Bench Pull

7 Sets x 7 Reps

Cable Lat Pulldown (Wide Grip) Demonstration

Cable Lat Pulldown (Wide Grip)

7 Sets x 7 Reps

Leg Pull-In Demonstration

Leg Pull-In

7 Sets x 7 Reps

Sat

Chest and Tri's

Est. 81 min

9 exercises

Walking Demonstration

Walking

1 Set

Dumbbell Bench Press Demonstration

Dumbbell Bench Press

7 Sets x 7 Reps

Cable Tricep Pushdown (V-Bar) Demonstration

Cable Tricep Pushdown (V-Bar)

7 Sets x 7 Reps

Dumbbell Fly Demonstration

Dumbbell Fly

7 Sets x 7 Reps

Cable One-Arm Tricep Pushdown (Reverse Grip) Demonstration

Cable One-Arm Tricep Pushdown (Reverse Grip)

7 Sets x 7 Reps

Cable Cross-Over Demonstration

Cable Cross-Over

7 Sets x 7 Reps

Cable Tricep Pushdown (Rope) Demonstration

Cable Tricep Pushdown (Rope)

7 Sets x 7 Reps

Barbell Bench Press Demonstration

Barbell Bench Press

7 Sets x 7 Reps

Dumbbell Tricep Extension (Supine) Demonstration

Dumbbell Tricep Extension (Supine)

7 Sets x 7 Reps