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7 Day - My Custom Routine
General
Beginner
Machine strength
Plan Details
The 7 Day - My Custom Routine routine by AnnaMuddMorris is a 7 day workout plan. It is a beginner level plan to achieve general fitness goals.
To create your own custom workout, set this workout as your current routine and add your own exercises! Where is my workout? If you "Set Plan" the workout will take your default workout on the workout tab of the app. By adding to favorite, the workout will appear under "My Plans". Renaming Workout Days Swipe left to rename, change the status or duplicate workout days. Changing Default Reps and Starting Weight Swipe left on the exercise cell and tap the edit icon.
Routine detail
Day 1
Chest
Est. 88 min
5 exercises
Machine Fly
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Smith Machine Bench Press
3 Sets x 8 Reps
Dumbbell Around the World
3 Sets x 8 Reps
Elliptical Training
1 Set
Day 2
Back/Abs
Est. 50 min
8 exercises
Add Your Own Exercises
3 Sets x 8 Reps
Smith Machine Deadlift
3 Sets x 8 Reps
Smith Machine Bent-Over Row
3 Sets x 8 Reps
Machine Lat Pulldown
3 Sets x 8 Reps
Machine Back Extension
3 Sets x 8 Reps
Machine Ab Crunch
3 Sets x 8 Reps
Cable Seated Crunch
3 Sets x 8 Reps
Weighted Trunk Rotation
3 Sets x 8 Reps
Day 3
Legs
Est. 92 min
6 exercises
Add Your Own Exercises
3 Sets x 8 Reps
Smith Machine Squat
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Calf Press On Leg Press
3 Sets x 8 Reps
Elliptical Training
1 Set
Day 4
Shoulders/Abs
Est. 50 min
8 exercises
Add Your Own Exercises
3 Sets x 8 Reps
Smith Machine Shrug
3 Sets x 8 Reps
Smith Machine Upright Row
3 Sets x 8 Reps
Machine Shoulder Press
3 Sets x 8 Reps
Dumbbell Front Raise
3 Sets x 8 Reps
Machine Ab Crunch
3 Sets x 8 Reps
Weighted Trunk Rotation
3 Sets x 8 Reps
Cable Seated Crunch
3 Sets x 8 Reps
Day 5
Arms
Est. 93 min
6 exercises
Add Your Own Exercises
3 Sets x 8 Reps
Dumbbell Seated Bicep Curl
3 Sets x 8 Reps
Machine Tricep Extension
3 Sets x 8 Reps
Dumbbell Bicep Curl (Reverse Grip)
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Elliptical Training
1 Set
Day 6
Core
Est. 30 min
5 exercises
Add Your Own Exercises
3 Sets x 8 Reps
Plank
3 Sets
Superman
3 Sets
Crunch
3 Sets x 8 Reps
Stability Ball Trunk Rotation
3 Sets x 8 Reps
Day 7
REST
Est. 5 min
1 exercise
Exercise not found
