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stellamb's 7 Days Plan
AUDIO TIP
General
Beginner
Machine strength
Plan Details
The stellamb's 7 Days Plan routine by stellamb is a 7 day workout plan. It is a beginner level plan to achieve general fitness goals.
simple workouts that can be adjusted for any level. recovery time included. not every exercise has to be completed each day.
Routine detail
Day 1
Cardo/leg Day #1
Est. 50 min
11 exercises
Walking
1 Set
Machine Leg Extension
3 Sets x 8 Reps
Machine Seated Leg Curl
3 Sets x 8 Reps
Machine Hip Adduction
3 Sets x 8 Reps
Machine Hip Abduction
3 Sets x 8 Reps
Bodyweight Calf Raise
3 Sets x 8 Reps
Hip Extension (Standing)
3 Sets x 8 Reps
Machine Ab Crunch
3 Sets x 8 Reps
Bodyweight Squat
3 Sets x 8 Reps
Machine Calf Press
3 Sets x 8 Reps
Bodyweight Lunge
3 Sets x 8 Reps
Day 2
Chest/trip/sho Day #2
Est. 119 min
11 exercises
Walking
2 Sets
Dumbbell Lateral Raise
3 Sets x 8 Reps
Barbell Bench Press
3 Sets x 8 Reps
Dumbbell Upright Row
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Machine Fly
3 Sets x 8 Reps
Machine Assisted Dip
3 Sets x 8 Reps
Machine Bench Press
3 Sets x 8 Reps
Machine Dip
3 Sets x 8 Reps
Leverage Incline Chest Press
3 Sets x 8 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 8 Reps
Day 3
Cardio/light legs Day #3
Est. 109 min
10 exercises
Walking
1 Set
Machine Seated Leg Curl
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Hip Extension (Standing)
3 Sets x 8 Reps
Machine Hip Adduction
3 Sets x 8 Reps
Machine Hip Abduction
3 Sets x 8 Reps
Machine Calf Press
3 Sets x 8 Reps
Bodyweight Lunge
3 Sets x 8 Reps
Machine Ab Crunch
3 Sets x 8 Reps
Bodyweight Squat
3 Sets x 8 Reps
Day 4
Back/biceps Day #4
Est. 42 min
8 exercises
Walking
1 Set
Leverage Machine High Row
3 Sets x 8 Reps
Machine Seated Row
3 Sets x 8 Reps
Machine Back Extension
3 Sets x 8 Reps
Weight Plate Reverse Curl
3 Sets x 8 Reps
Preacher Curl Machine
3 Sets x 8 Reps
Machine Assisted Chin-Up
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Day 5
Chest/Tri/Shu Day #5
Est. 122 min
12 exercises
Walking
1 Set
Dumbbell Lateral Raise
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Dumbbell Upright Row
3 Sets x 8 Reps
Machine Fly
3 Sets x 8 Reps
Machine Assisted Dip
3 Sets x 8 Reps
Machine Bench Press
3 Sets x 8 Reps
Machine Dip
3 Sets x 8 Reps
Leverage Incline Chest Press
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Machine Ab Crunch
3 Sets x 8 Reps
Day 6
Cardio/legs Day #6
Est. 121 min
13 exercises
Walking
1 Set
Machine Leg Extension
3 Sets x 8 Reps
Machine Seated Leg Curl
3 Sets x 8 Reps
Bodyweight Side Lunge
3 Sets x 8 Reps
Hip Extension (Standing)
3 Sets x 8 Reps
Machine Hip Abduction
3 Sets x 8 Reps
Machine Hip Adduction
3 Sets x 8 Reps
Machine Ab Crunch
3 Sets x 8 Reps
Bodyweight Squat
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Machine Calf Press
3 Sets x 8 Reps
Bodyweight Lunge
3 Sets x 8 Reps
Elliptical Training
1 Set
Day 7
Cardio/back&biceps Day #7
Est. 114 min
10 exercises
Walking
1 Set
Leverage Machine High Row
3 Sets x 8 Reps
Machine Assisted Pull-Up
3 Sets x 8 Reps
Machine Seated Row
3 Sets x 8 Reps
Machine Back Extension
3 Sets x 8 Reps
Preacher Curl Machine
3 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
