Seven Days For Seven Homies

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Seven Days For Seven Homies - JEFIT

Seven Days For Seven Homies

General

Intermediate

Machine strength

Plan Details

The Seven Days For Seven Homies routine by sifridstadt is a 40 day workout plan. It is an intermediate level plan to achieve general fitness goals.

Routine detail

Mon

UPPER BODY 2A

Est. 0 min

0 exercises

This day is empty

Mon

UPPER BODY 3A

Est. 0 min

0 exercises

This day is empty

Mon

UPPER BODY 4A

Est. 0 min

0 exercises

This day is empty

Mon

UPPER BODY 5A

Est. 0 min

0 exercises

This day is empty

Mon

UPPER BODY 1A

Est. 55 min

8 exercises

Cable Bicep Curl

4 Sets x 15 Reps

Cable Tricep Pushdown (Rope)

4 Sets x 15 Reps

Cable Seated Row

4 Sets x 15 Reps

Cable Shoulder Extension

4 Sets x 15 Reps

Cable Upright Row

4 Sets x 15 Reps

Cable Rope Hammer Curl

4 Sets x 15 Reps

Cable Tricep Pushdown (Rope)

4 Sets x 15 Reps

Cable Alphabet

2 Sets x 1 Reps

Tue

LOWER BODY 4A

Est. 0 min

0 exercises

This day is empty

Tue

LOWER BODY 5A

Est. 0 min

0 exercises

This day is empty

Tue

LOWER BODY 1A

Est. 73 min

8 exercises

Machine Hip Abduction

2 Sets x 50 Reps

Machine Hip Adduction

2 Sets x 50 Reps

Bodyweight Walking Lunge

4 Sets x 12 Reps

Curtsey Lunge

4 Sets x 12 Reps

Barbell Squat

6 Sets x 10 Reps

Machine Leg Extension

2 Sets x 50 Reps

Machine Seated Leg Curl

2 Sets x 50 Reps

Machine Seated Calf Raise

2 Sets x 50 Reps

Tue

LOWER BODY 3A

Est. 78 min

8 exercises

Machine Hip Abduction

2 Sets x 50 Reps

Machine Hip Adduction

2 Sets x 50 Reps

Barbell Squat

6 Sets x 10 Reps

Hack Squat

4 Sets x 15 Reps

Machine Leg Press

4 Sets x 15 Reps

Barbell Deadlift

4 Sets x 10 Reps

Sumo Squats

4 Sets x 15 Reps

Machine Seated Calf Raise

2 Sets x 50 Reps

Tue

LOWER BODY 2A

Est. 70 min

11 exercises

Machine Hip Adduction

2 Sets x 50 Reps

Machine Hip Abduction

2 Sets x 50 Reps

Banded Walk

4 Sets

Banded Frog Jumping

4 Sets x 10 Reps

Dead Bugs On Bosu

4 Sets x 10 Reps

Plank Jacks On Bosu

4 Sets x 10 Reps

Bosu Side Steppers

4 Sets x 10 Reps

Bulgarian Split Squats on Bosu Ball with Kick

4 Sets x 10 Reps

Dumbbell Step-Up

4 Sets x 15 Reps

Kettlebell Single-Leg Deadlift

4 Sets x 15 Reps

Single-Leg Calf Raise

2 Sets x 15 Reps

Wed

WEDNESDAY WEEK 2: AB BLAST

Est. 0 min

0 exercises

This day is empty

Wed

WEDNESDAY WEEK 1: FULL BODY HIIT

Est. 0 min

0 exercises

This day is empty

Wed

WEDNESDAY WEEK 4: AB BLAST

Est. 0 min

0 exercises

This day is empty

Wed

WEDNESDAY WEEK 5: YOGA RECOVERY

Est. 0 min

0 exercises

This day is empty

Wed

WEDNESDAY WEEK 3: HEAVY SHIT

Est. 64 min

6 exercises

Machine Hip Adduction

1 Set x 100 Reps

Machine Hip Abduction

1 Set x 100 Reps

Barbell Squat

6 Sets x 10 Reps

Machine Leg Curl (Prone)

1 Set x 100 Reps

Machine Leg Extension

1 Set x 100 Reps

Barbell Deadlift

6 Sets x 10 Reps

Thu

UPPER BODY 4B

Est. 0 min

0 exercises

This day is empty

Thu

UPPER BODY 5B

Est. 0 min

0 exercises

This day is empty

Thu

UPPER BODY 3B

Est. 0 min

0 exercises

This day is empty

Thu

UPPER BODY 2B

Est. 57 min

7 exercises

Dumbbell Bench Press

4 Sets x 10 Reps

Barbell Decline Bench Press

4 Sets x 10 Reps

Dumbbell Incline Bench Press

4 Sets x 10 Reps

Machine Fly

4 Sets x 10 Reps

Dumbbell One-Arm Row

4 Sets x 10 Reps

Cable Lat Pulldown (Wide Grip)

4 Sets x 10 Reps

Pull-Up

4 Sets x 10 Reps

Thu

UPPER BODY 1B

Est. 53 min

6 exercises

Barbell Shrug

4 Sets x 15 Reps

Dumbbell Seated Shoulder Press

4 Sets x 15 Reps

Dumbbell Lateral Raise

4 Sets x 15 Reps

Dumbbell One-Arm Front Raise

4 Sets x 15 Reps

Barbell Bench Press

4 Sets x 10 Reps

Cable Lat Pulldown (Wide Grip)

4 Sets x 15 Reps

Fri

LOWER BODY 3B

Est. 0 min

0 exercises

This day is empty

Fri

LOWER BODY 4B

Est. 0 min

0 exercises

This day is empty

Fri

LOWER BODY 5B

Est. 0 min

0 exercises

This day is empty

Fri

LOWER BODY 1B

Est. 88 min

11 exercises

Machine Hip Abduction

2 Sets x 50 Reps

Machine Hip Adduction

2 Sets x 50 Reps

Barbell Shrug

4 Sets x 15 Reps

Barbell Stiff-Leg Deadlift

6 Sets x 10 Reps

Barbell Bent-Over Row

3 Sets x 15 Reps

Barbell Upright Row

3 Sets x 15 Reps

Barbell Clean and Jerk

6 Sets x 10 Reps

Scissor Kick

3 Sets x 20 Reps

Flutter Kick

3 Sets x 20 Reps

Leg Raise

3 Sets x 20 Reps

Plank

3 Sets

Fri

LOWER BODY 2B

Est. 66 min

8 exercises

Machine Hip Abduction

2 Sets x 50 Reps

Machine Hip Adduction

2 Sets x 50 Reps

Machine Leg Extension

4 Sets x 20 Reps

Machine Single-Leg Curl

4 Sets x 10 Reps

Machine Single-Leg Press

4 Sets x 20 Reps

Machine Leg Press (Wide Stance)

4 Sets x 20 Reps

Machine Calf Raise

2 Sets x 50 Reps

Medicine Ball With Friends

4 Sets x 10 Reps

Sat

SATURDAY WEEK 4: FULL BODY HIIT

Est. 51 min

8 exercises

Jump Rope For Superset

3 Sets x 50 Reps

Medicine Ball Overhead Slam

3 Sets x 10 Reps

Jump Rope For Superset

3 Sets x 50 Reps

Medicine Ball Squatting Wall Toss

3 Sets x 10 Reps

Jump Rope For Superset

3 Sets x 50 Reps

Burpees With Medicine Ball

3 Sets x 5 Reps

Jump Rope For Superset

3 Sets x 50 Reps

Lunges with Medicine Ball Twist

3 Sets x 10 Reps

Sat

SATURDAY WEEK 3: THE LADDER

Est. 60 min

25 exercises

Crunch

1 Set x 10 Reps

Air Bike

1 Set x 10 Reps

Plank Jacks

1 Set x 10 Reps

Plank Ups

1 Set x 5 Reps

Jump Squat

1 Set x 5 Reps

Crunch

1 Set x 20 Reps

Air Bike

1 Set x 20 Reps

Plank Jacks

1 Set x 20 Reps

Plank Ups

1 Set x 10 Reps

Jump Squat

1 Set x 10 Reps

Crunch

1 Set x 40 Reps

Air Bike

1 Set x 40 Reps

Plank Jacks

1 Set x 40 Reps

Plank Ups

1 Set x 15 Reps

Jump Squat

1 Set x 15 Reps

Crunch

1 Set x 20 Reps

Air Bike

1 Set x 20 Reps

Plank Jacks

1 Set x 20 Reps

Plank Ups

1 Set x 10 Reps

Jump Squat

1 Set x 10 Reps

Crunch

1 Set x 10 Reps

Air Bike

1 Set x 10 Reps

Plank Jacks

1 Set x 10 Reps

Plank Ups

1 Set x 5 Reps

Jump Squat

1 Set x 5 Reps

Sat

SATURDAY WEEK 1: CARDIO BLAST

Est. 66 min

4 exercises

Rowing

1 Set

Step Machine

1 Set

Elliptical Training

1 Set

Walking

1 Set

Sat

SATURDAY WEEK 2: YOGA RECOVERY

Est. 62 min

1 exercise

Yoga

1 Set

Sat

SATURDAY WEEK 5: AB BLAST

Est. 42 min

6 exercises

Reverse Dead Bug

4 Sets x 20 Reps

Air Bike

4 Sets x 20 Reps

Weight Plate Rotation

4 Sets x 20 Reps

Reverse Crunch

4 Sets x 20 Reps

Plank

3 Sets

Side Bridge

3 Sets

Sun

SUNDAY WEEK 3: HYDRO-RECOVERY

Est. 0 min

0 exercises

This day is empty

Sun

SUNDAY WEEK 4: INTENTIONAL MIVEMENT RECOVERY

Est. 0 min

0 exercises

This day is empty

Sun

SUNDAY WEEK 5: BALANCE RECOVERY

Est. 0 min

0 exercises

This day is empty

Sun

SUNDAY WEEK 2: LOW IMPACT RECOVERY

Est. 0 min

0 exercises

This day is empty

Sun

SUNDAY WEEK 1: YOGA RECOVERY

Est. 62 min

1 exercise

Yoga

1 Set

Any

SUB WORKOUT: AB HELL

Est. 0 min

0 exercises

This day is empty

Any

SUB WORKOUT: FULL BODY HIIT

Est. 0 min

0 exercises

This day is empty

Any

SUB WORKOUT: JESSE HATES US

Est. 0 min

0 exercises

This day is empty

Any

SUB WORKOUT: DUMBBELL CIRCUIT 1

Est. 31 min

6 exercises

Goblet Squat

3 Sets x 14 Reps

Dumbbell Lunge

3 Sets x 12 Reps

Dumbbell Seated Shoulder Press

3 Sets x 12 Reps

Dumbbell Tricep Extension

3 Sets x 15 Reps

Dumbbell Seated Bicep Curl

3 Sets x 15 Reps

Dumbbell Bent-Over Row

3 Sets x 12 Reps

Any

SUB WORKOUT: DUMBBELL CIRCUIT 2

Est. 28 min

4 exercises

Goblet Squat

4 Sets x 15 Reps

Dumbbell Stiff-Leg Deadlift

4 Sets x 15 Reps

Dumbbell Bent-Over Row

4 Sets x 15 Reps

Dumbbell Arnold Press

4 Sets x 15 Reps

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Seven Days For Seven Homies

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