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June 3rd Prep Week 7
AUDIO TIP
Sport
Intermediate
Machine strength
Plan Details
The June 3rd Prep Week 7 routine by main8413 is a 5 day workout plan. It is an intermediate level plan to achieve sport fitness goals.
Routine detail
Mon
Workout Day #2
Est. 68 min
9 exercises
YouTube stretch
3 Sets x 10 Reps
Toe Tap Push Up
3 Sets x 10 Reps
Plank
3 Sets
Barbell Bench Press
4 Sets x 1 Reps
Barbell Push Press
4 Sets x 8 Reps
Cable Rear Pulldown (Wide Grip)
3 Sets x 15 Reps
Dumbbell Bench Press (Palms in)
3 Sets x 10 Reps
Dumbbell Tricep Extension (Floor, Supine)
3 Sets x 15 Reps
Band Upright Row
3 Sets x 30 Reps
Tue
Workout Day #3
Est. 159 min
10 exercises
Machine Row
3 Sets x 500 Reps
kb twist
3 Sets x 10 Reps
KB Swing
3 Sets x 20 Reps
Chin-Up with Knee Raise
3 Sets x 3 Reps
Chin-Up with Knee Raise
5 Sets x 3 Reps
Dumbbell One-Arm Rear Row (Prone)
4 Sets x 8 Reps
Kettlebell Sumo High Pull
4 Sets x 8 Reps
box jumps
5 Sets x 3 Reps
Machine Leg Extension
4 Sets x 10 Reps
sled pull
3 Sets x 100 Reps
Wed
Workout Day #4
Est. 42 min
8 exercises
hip circles
3 Sets x 10 Reps
hip bridges
3 Sets x 10 Reps
hip abductions
3 Sets x 10 Reps
Barbell Front Squat
6 Sets x 2 Reps
l sit
3 Sets
bent arm hang
3 Sets
Machine Inverted Row (Feet Elevated)
3 Sets x 10 Reps
Dip
4 Sets x 10 Reps
Thu
Workout Day #5
Est. 95 min
20 exercises
hip circles
3 Sets x 10 Reps
hip bridges
3 Sets x 10 Reps
hip abductions
3 Sets x 10 Reps
air bike
3 Sets x 10 Reps
Barbell Deadlift
1 Set x 20 Reps
Barbell Deadlift
3 Sets x 10 Reps
DB Floor Press
5 Sets x 8 Reps
DB Seated Shrug
4 Sets x 10 Reps
Cable Bicep Curl
4 Sets x 10 Reps
cable bent over row
4 Sets x 20 Reps
Barbell Military Press
1 Set x 10 Reps
Barbell Military Press
1 Set x 9 Reps
Barbell Military Press
1 Set x 8 Reps
Barbell Military Press
1 Set x 7 Reps
Barbell Military Press
1 Set x 6 Reps
Barbell Military Press
1 Set x 5 Reps
Barbell Military Press
1 Set x 4 Reps
Barbell Military Press
1 Set x 3 Reps
Barbell Military Press
1 Set x 2 Reps
Barbell Military Press
1 Set x 1 Rep
Any
Workout Day #1
Est. 66 min
9 exercises
hip circles
3 Sets x 10 Reps
hip bridges
3 Sets x 10 Reps
hip abductions
3 Sets x 10 Reps
Barbell Squat
3 Sets x 5 Reps
Barbell Squat
4 Sets x 4 Reps
Dumbbell Single-Leg Bench Squat
4 Sets x 6 Reps
Dumbbell Stiff-Leg Deadlift
4 Sets x 10 Reps
Machine Leg Curl (Prone)
3 Sets x 15 Reps
lying banded hammy curls
4 Sets x 30 Reps
