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7 Day - My Custom Routine
General
Beginner
Machine strength
Plan Details
The 7 Day - My Custom Routine routine by hazzdah 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
A//Chest, Shoulders & Triceps
Est. 51 min
7 exercises
Barbell Bench Press
5 Sets x 3 Reps
Barbell Bench Press
1 Set
Barbell Military Press (Seated)
3 Sets x 8 Reps
Weighted Tricep Dip
3 Sets x 10 Reps
Cable Straight Arm Crossover
5 Sets x 10 Reps
Cable Rope Overhead Tricep Extension
5 Sets x 10 Reps
Dumbbell Seated Side Lateral Raise
5 Sets x 10 Reps
Day 2
A//Back, Triceps & Biceps
Est. 51 min
7 exercises
Barbell Deadlift
5 Sets x 3 Reps
Barbell Deadlift
1 Set
Chin-Up with Knee Raise
3 Sets x 8 Reps
Dumbbell Incline Bench Row
3 Sets x 10 Reps
Dumbbell Shoulder Shrug
5 Sets x 10 Reps
Barbell Curl
5 Sets x 10 Reps
Cable Reverse Fly
5 Sets x 10 Reps
Day 3
A//Quads, Hamstrings & Calves
Est. 66 min
7 exercises
Barbell Squat
5 Sets x 3 Reps
Barbell Squat
1 Set
Barbell Good Morning
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 10 Reps
Reverse Hyper (Flat Bench)
5 Sets x 10 Reps
Machine Leg Curl (Prone)
5 Sets x 50 Reps
Machine Seated Calf Raise
3 Sets x 8 Reps
Day 4
ACTIVE REST
Est. 0 min
0 exercises
This day is empty
Day 5
B//Chest, Shoulders & Triceps
Est. 52 min
7 exercises
Barbell Shoulder Press
5 Sets x 3 Reps
Barbell Shoulder Press
1 Set
Barbell Incline Bench Press
3 Sets x 8 Reps
Barbell Bench Press (Close Grip)
3 Sets x 10 Reps
Machine Fly
5 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
5 Sets x 10 Reps
Cable One-Arm Lateral Raise
5 Sets x 10 Reps
Day 6
Workout 6
Est. 6 min
1 exercise
Add Your Own Exercises
3 Sets x 8 Reps
Day 7
Workout 7
Est. 6 min
1 exercise
Add Your Own Exercises
3 Sets x 8 Reps
