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7 day workout
General
Beginner
Machine strength
Plan Details
The 7 day workout routine by zbhul is a 7 day workout plan. It is a beginner level plan to achieve general fitness goals.
Routine detail
Mon
chest
Est. 55 min
6 exercises
Barbell Bench Press
4 Sets x 10 Reps
Barbell Incline Bench Press
4 Sets x 10 Reps
Dumbbell Bench Press
3 Sets x 12 Reps
Dumbbell Incline Bench Press
3 Sets x 12 Reps
Push-Up
4 Sets x 15 Reps
Cable Cross-Over
4 Sets x 20 Reps
Tue
shoulders
Est. 67 min
7 exercises
Dumbbell Seated Shoulder Press
4 Sets x 12 Reps
Dumbbell Seated Arnold Press
4 Sets x 12 Reps
Barbell Military Press
4 Sets x 10 Reps
Dumbbell Lateral Raise
4 Sets x 12 Reps
Dumbbell Rear Deltoid Row
3 Sets x 12 Reps
Barbell Upright Row
4 Sets x 15 Reps
Dumbbell One-Arm Front Raise
4 Sets x 12 Reps
Wed
legs
Est. 31 min
4 exercises
Barbell Squat
4 Sets x 8 Reps
Machine Leg Press
4 Sets x 10 Reps
Machine Leg Extension
3 Sets x 8 Reps
Calf Press On Leg Press
4 Sets x 10 Reps
Thu
back
Est. 71 min
8 exercises
Chin-Up with Knee Raise
4 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 12 Reps
Cable Front Lat Pulldown (Close Grip)
4 Sets x 12 Reps
Barbell Bent-Over Row
4 Sets x 8 Reps
Barbell Deadlift
4 Sets x 8 Reps
Barbell Romanian Deadlift
4 Sets x 8 Reps
Dumbbell One-Arm Row
4 Sets x 10 Reps
Back Hyperextension
4 Sets x 8 Reps
Fri
arms
Est. 72 min
8 exercises
Dumbbell Seated Bicep Curl
4 Sets x 10 Reps
EZ Bar Curl
4 Sets x 10 Reps
Preacher Curl Machine
4 Sets x 12 Reps
Cable Tricep Pushdown (V-Bar)
4 Sets x 15 Reps
Cable Shoulder Extension
4 Sets x 10 Reps
Cable Rope Overhead Tricep Extension
4 Sets x 15 Reps
Dumbbell Tricep Extension
4 Sets x 8 Reps
Cable Standing Curl
4 Sets x 10 Reps
Sat
chest
Est. 55 min
6 exercises
Barbell Bench Press
4 Sets x 10 Reps
Barbell Incline Bench Press
4 Sets x 10 Reps
Dumbbell Bench Press
3 Sets x 12 Reps
Dumbbell Incline Bench Press
3 Sets x 12 Reps
Push-Up
4 Sets x 15 Reps
Cable Cross-Over
4 Sets x 20 Reps
Sun
makeup day
Est. 0 min
0 exercises
This day is empty
