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DeKalderHamWolff's Plan
AUDIO TIP
General
Beginner
None
Plan Details
The DeKalderHamWolff's Plan routine by HamDenSture is a 7 day workout plan. It is a beginner level plan to achieve general fitness goals.
7 day plan
Routine detail
Day 1
New Workout
Est. 0 min
6 exercises
Machine Single-Leg Calf Press
2 Sets x 8 Reps
Hack Squat (Narrow Stance)
2 Sets x 8 Reps
Cable Hip Abduction
2 Sets x 8 Reps
Machine Leg Press
2 Sets x 8 Reps
Machine Seated Leg Curl
2 Sets x 8 Reps
Machine Leg Extension
2 Sets x 8 Reps
Day 2
New Workout
Est. 0 min
7 exercises
Machine Incline Chest Press
2 Sets x 8 Reps
Single arm lateral raise
1 Set x 8 Reps
Leverage Chest Press
2 Sets x 8 Reps
Machine Deltoid Raise
1 Set x 8 Reps
Machine Fly
2 Sets x 8 Reps
Preacher Curl Machine
2 Sets x 8 Reps
Machine Hammer Curl
2 Sets x 8 Reps
Day 3
New Workout
Est. 0 min
7 exercises
T Bar Row
2 Sets x 8 Reps
Machine One-Arm Pulldown
2 Sets x 8 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
2 Sets x 8 Reps
Leverage Machine Iso Row
2 Sets x 8 Reps
Cable Pullover (Supine)
2 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
2 Sets x 8 Reps
Machine Reverse Fly
2 Sets x 8 Reps
Day 4
New Workout
Est. 0 min
4 exercises
Parallel Bar Leg Raise
2 Sets x 8 Reps
Cable Seated Crunch
2 Sets x 8 Reps
Cable Reverse Preacher Curl
2 Sets x 8 Reps
Dumbbell Wrist Curl (Palms Up)
3 Sets x 8 Reps
Day 5
New Workout
Est. 0 min
6 exercises
Cable Deadlift
2 Sets x 8 Reps
Machine Single-Leg Calf Press
2 Sets x 8 Reps
Hack Squat (Narrow Stance)
2 Sets x 8 Reps
Machine Hip Adduction
2 Sets x 8 Reps
Machine Leg Curl (Prone)
2 Sets x 8 Reps
Machine Single-Leg Extension
2 Sets x 8 Reps
Day 6
New Workout
Est. 0 min
6 exercises
Dumbbell Bench Press
2 Sets x 8 Reps
T Bar Row
2 Sets x 8 Reps
Machine Incline Chest Press
2 Sets x 8 Reps
Cable One-Arm Seated Row
2 Sets x 8 Reps
Machine Fly
2 Sets x 8 Reps
Machine Lat Pulldown (Reverse Grip)
2 Sets x 8 Reps
Day 7
New Workout
Est. 0 min
9 exercises
Smith Machine Shoulder Press (Close Grip)
2 Sets x 8 Reps
Preacher Curl Machine
2 Sets x 8 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
2 Sets x 8 Reps
Single arm lateral raise
2 Sets x 8 Reps
Machine Lateral Shoulder Raise
2 Sets x 8 Reps
Cable One-Arm Preacher Curl
2 Sets x 8 Reps
Cable One-Arm Tricep Extension
2 Sets x 8 Reps
Machine Reverse Fly
2 Sets x 8 Reps
Machine Hammer Curl
1 Set x 8 Reps
