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Dad and Daughter @ the Gym
AUDIO TIP
General
Beginner
Machine strength
Plan Details
The Dad and Daughter @ the Gym routine by donofvan is a 7 day workout plan. It is a beginner level plan to achieve general fitness goals.
Great way to spend some time with your daughter. Hit the gym and get fit. 7 Day Gym schedule 4 Day Split/Cardio Off Days Day 1 Shoulders/Traps/Triceps Day 2 Back/Lats/Abs Day 3 Cardio Day 4 Chest/Biceps/Forearms Day 5 Glutes/Upper Legs/Lower Legs Day 6 Cardio Day 7 Cardio
Routine detail
Mon
Shoulders/Traps/Triceps
Est. 0 min
14 exercises
Walking
1 Set
Cable Upright Row
3 Sets x 8 Reps
Cable Front Raise
3 Sets x 8 Reps
Cable Bent-Over Lateral Pulley
3 Sets x 8 Reps
Cable Deltoid Raise
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 8 Reps
Smith Machine Shoulder Press
3 Sets x 8 Reps
Smith Machine Upright Row
3 Sets x 8 Reps
Smith Machine Deltoid Row
3 Sets x 8 Reps
Smith Machine Shrug
3 Sets x 8 Reps
Machine Reverse Fly
3 Sets x 8 Reps
Walking
1 Set
Tue
Back/Lats/Abs
Est. 0 min
16 exercises
Walking
1 Set
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Cable Front Lat Pulldown (Close Grip)
3 Sets x 8 Reps
Machine Reverse Lat Pulldown (Close Grip)
3 Sets x 8 Reps
Cable One-Arm Seated Row
3 Sets x 8 Reps
Cable Rope Seated Crossover Row
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Cable Wood Chop
3 Sets x 8 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 8 Reps
Cable Crunch Kneeling Rotation
3 Sets x 8 Reps
Cable Standing Row
3 Sets x 8 Reps
Cable One-Arm Row
3 Sets x 8 Reps
Cable Deadlift
3 Sets x 8 Reps
Cable Side Bend
3 Sets x 8 Reps
Cable Reverse Wood Chop
3 Sets x 8 Reps
Walking
1 Set
Wed
Cardio
Est. 0 min
3 exercises
Walking
1 Set
Elliptical Training
1 Set
Stationary Bike
1 Set
Thu
Chest/Biceps/Forearms
Est. 0 min
13 exercises
Walking
1 Set
Smith Machine Incline Bench Press
3 Sets x 8 Reps
Smith Machine Bench Press
3 Sets x 8 Reps
Smith Machine Decline Bench Press
3 Sets x 8 Reps
EZ Bar Curl
3 Sets x 8 Reps
EZ Bar Close Grip Curl
3 Sets x 8 Reps
EZ Bar Curl (Reverse Grip)
3 Sets x 8 Reps
EZ Bar Preacher Curl (Close Grip)
3 Sets x 8 Reps
EZ Bar Preacher Curl (Reverse Grip)
3 Sets x 8 Reps
Dumbbell Wrist Curl (Palms Up)
3 Sets x 8 Reps
Dumbbell Wrist Curl (Palms Down)
3 Sets x 8 Reps
Machine Fly
3 Sets x 8 Reps
Walking
1 Set
Fri
Glutes/UpperLeg/LowerLeg
Est. 0 min
14 exercises
Walking
1 Set
Cable Leg Kickback
3 Sets x 8 Reps
Cable Hip Abduction
3 Sets x 8 Reps
Cable Hip Adduction
3 Sets x 8 Reps
Cable Hip Raise
3 Sets x 8 Reps
Machine Single-Leg Curl
3 Sets x 8 Reps
Machine Seated Leg Curl
3 Sets x 8 Reps
Machine Single-Leg Press
3 Sets x 8 Reps
Machine Leg Press (Narrow Stance)
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Machine Leg Press (Wide Stance)
3 Sets x 8 Reps
Machine Single-Leg Calf Press
3 Sets x 8 Reps
Calf Press On Leg Press
3 Sets x 8 Reps
Walking
1 Set
Sat
Cardio
Est. 0 min
3 exercises
Walking
1 Set
Elliptical Training
1 Set
Stationary Bike
1 Set
Sun
Cardio
Est. 0 min
3 exercises
Walking
1 Set
Elliptical Training
1 Set
Stationary Bike
1 Set
