7 Days a week - JEFIT

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7 Days a week - JEFIT

7 Days a week banner

7 Days a week

AUDIO TIP

General

Advanced

Machine strength

Plan Details

The 7 Days a week routine by SSchrijver is a 7 day workout plan. It is an advanced level plan to achieve general fitness goals.

Enter your routine description

Routine detail

Mon

Chest

Est. 0 min

9 exercises

Barbell Bench Press Demonstration

Barbell Bench Press

4 Sets x 10 Reps

Barbell Incline Bench Press Demonstration

Barbell Incline Bench Press

4 Sets x 10 Reps

Machine Fly Demonstration

Machine Fly

4 Sets x 10 Reps

Cable Reverse Fly Demonstration

Cable Reverse Fly

4 Sets x 10 Reps

Dumbbell Shoulder Shrug Demonstration

Dumbbell Shoulder Shrug

4 Sets x 10 Reps

Downward Facing Dog Demonstration

Downward Facing Dog

3 Sets x 10 Reps

Machine Shoulder Press Demonstration

Machine Shoulder Press

4 Sets x 8 Reps

Dumbbell Side Bend Demonstration

Dumbbell Side Bend

4 Sets x 8 Reps

Treadmill Running Demonstration

Treadmill Running

1 Set

Tue

Back and Core

Est. 0 min

11 exercises

Machine Ab Crunch Demonstration

Machine Ab Crunch

4 Sets x 10 Reps

Dumbbell Bent-Over Row Demonstration

Dumbbell Bent-Over Row

4 Sets x 10 Reps

Machine Lat Pulldown Demonstration

Machine Lat Pulldown

4 Sets x 10 Reps

Cable Seated Row Demonstration

Cable Seated Row

4 Sets x 10 Reps

Dumbbell One-Arm Row Demonstration

Dumbbell One-Arm Row

2 Sets x 10 Reps

Dumbbell One-Arm Shoulder Press Demonstration

Dumbbell One-Arm Shoulder Press

3 Sets x 10 Reps

Leg Raise Demonstration

Leg Raise

4 Sets x 10 Reps

Alternating Heel Touch Demonstration

Alternating Heel Touch

4 Sets x 10 Reps

Barbell Good Morning Demonstration

Barbell Good Morning

4 Sets x 10 Reps

Dumbbell Side Bend Demonstration

Dumbbell Side Bend

4 Sets x 10 Reps

Medicine Ball Rotation Demonstration

Medicine Ball Rotation

3 Sets x 8 Reps

Wed

Shoulders and Traps

Est. 0 min

11 exercises

Barbell Military Press Demonstration

Barbell Military Press

4 Sets x 10 Reps

Machine Shoulder Press Demonstration

Machine Shoulder Press

4 Sets x 10 Reps

Dumbbell Lateral Raise Demonstration

Dumbbell Lateral Raise

4 Sets x 10 Reps

Dumbbell One-Arm Front Raise Demonstration

Dumbbell One-Arm Front Raise

4 Sets x 10 Reps

Machine Reverse Fly Demonstration

Machine Reverse Fly

4 Sets x 10 Reps

Barbell Upright Row Demonstration

Barbell Upright Row

4 Sets x 10 Reps

Dumbbell Shoulder Shrug Demonstration

Dumbbell Shoulder Shrug

4 Sets x 10 Reps

Cable Internal Rotation Demonstration

Cable Internal Rotation

3 Sets x 10 Reps

Cable External Rotation Demonstration

Cable External Rotation

3 Sets x 10 Reps

Dumbbell Bent-Over Raise Demonstration

Dumbbell Bent-Over Raise

3 Sets x 10 Reps

Treadmill Running Demonstration

Treadmill Running

1 Set

Thu

Legs

Est. 0 min

12 exercises

Smith Machine Squat Demonstration

Smith Machine Squat

3 Sets x 10 Reps

Barbell Deadlift Demonstration

Barbell Deadlift

4 Sets x 10 Reps

Machine Leg Extension Demonstration

Machine Leg Extension

4 Sets x 10 Reps

Machine Seated Leg Curl Demonstration

Machine Seated Leg Curl

3 Sets x 10 Reps

Barbell Good Morning Demonstration

Barbell Good Morning

3 Sets x 10 Reps

Dumbbell Lunge Demonstration

Dumbbell Lunge

4 Sets x 10 Reps

Barbell Glute Bridge Demonstration

Barbell Glute Bridge

3 Sets x 10 Reps

Machine Leg Press Demonstration

Machine Leg Press

4 Sets x 10 Reps

Calf Press On Leg Press Demonstration

Calf Press On Leg Press

4 Sets x 10 Reps

Machine Hip Abduction Demonstration

Machine Hip Abduction

4 Sets x 10 Reps

Machine Hip Adduction Demonstration

Machine Hip Adduction

4 Sets x 10 Reps

Indoor Cycling Demonstration

Indoor Cycling

1 Set

Fri

Arms

Est. 0 min

11 exercises

Cable One-Arm Bicep Curl Demonstration

Cable One-Arm Bicep Curl

3 Sets x 10 Reps

Barbell Skull Crusher (Reverse Grip) Demonstration

Barbell Skull Crusher (Reverse Grip)

4 Sets x 10 Reps

Cable Bicep Curl (Close Grip) Demonstration

Cable Bicep Curl (Close Grip)

3 Sets x 10 Reps

Cable Tricep Pushdown (Rope) Demonstration

Cable Tricep Pushdown (Rope)

4 Sets x 10 Reps

Barbell Preacher Curl Demonstration

Barbell Preacher Curl

4 Sets x 10 Reps

Barbell Tricep Extension Demonstration

Barbell Tricep Extension

4 Sets x 10 Reps

Dumbbell Concentration Curl Demonstration

Dumbbell Concentration Curl

3 Sets x 10 Reps

Machine Dip Demonstration

Machine Dip

4 Sets x 10 Reps

Dumbbell One-Arm Front Raise Demonstration

Dumbbell One-Arm Front Raise

3 Sets x 10 Reps

Dumbbell One-Arm Tricep Kickback Demonstration

Dumbbell One-Arm Tricep Kickback

3 Sets x 10 Reps

Treadmill Running Demonstration

Treadmill Running

1 Set

Sat

Core

Est. 0 min

9 exercises

Leg Raise Demonstration

Leg Raise

4 Sets x 10 Reps

Machine Ab Crunch Demonstration

Machine Ab Crunch

4 Sets x 10 Reps

Dumbbell Side Bend Demonstration

Dumbbell Side Bend

4 Sets x 10 Reps

Leg Pull-In Demonstration

Leg Pull-In

4 Sets x 10 Reps

Alternating Heel Touch Demonstration

Alternating Heel Touch

4 Sets x 10 Reps

Bent Knee Hip Raise Demonstration

Bent Knee Hip Raise

4 Sets x 10 Reps

Scissor Kick Demonstration

Scissor Kick

4 Sets x 10 Reps

Side Plank Demonstration

Side Plank

4 Sets x 10 Reps

Leg Slide Demonstration

Leg Slide

4 Sets x 10 Reps

Sun

Rest

Est. 0 min

9 exercises

Elliptical Training Demonstration

Elliptical Training

1 Set

Machine Hip Adduction Demonstration

Machine Hip Adduction

4 Sets x 8 Reps

Machine Hip Abduction Demonstration

Machine Hip Abduction

3 Sets x 8 Reps

Machine Lat Pulldown Demonstration

Machine Lat Pulldown

3 Sets x 8 Reps

Machine Fly Demonstration

Machine Fly

3 Sets x 8 Reps

Machine Seated Row Demonstration

Machine Seated Row

3 Sets x 8 Reps

Machine Dip Demonstration

Machine Dip

3 Sets x 8 Reps

Machine Ab Crunch Demonstration

Machine Ab Crunch

3 Sets x 8 Reps

Indoor Cycling Demonstration

Indoor Cycling

1 Set