7-day workout
General
Beginner
Machine strength
Plan Details
The 7-day workout routine by brynnvollebregt is a 7 day workout plan. It is a beginner level plan to achieve general fitness goals.
a workout for everyday. split into musclegroups, cardio and full body. swimming also incorporated. the swimming can be switched for other cardio.
Routine detail
Mon
Chest and Triceps
Est. 45 min
5 exercises
Dumbbell Lateral Raise
3 Sets x 15 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Barbell Incline Bench Press
3 Sets x 10 Reps
Barbell Bench Press
3 Sets x 10 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 15 Reps
Tue
cardio pt
Est. 52 min
3 exercises
Machine Assisted Pull-Up
3 Sets x 8 Reps
Treadmill Running
1 Set
Elliptical Training
1 Set
Wed
full body
Est. 65 min
10 exercises
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Machine Ab Crunch
3 Sets x 8 Reps
Preacher Curl Machine
3 Sets x 8 Reps
Machine Back Extension
3 Sets x 8 Reps
Machine Incline Chest Press
3 Sets x 8 Reps
Dumbbell Alternating Incline Curl
3 Sets x 8 Reps
Smith Machine Shoulder Press
3 Sets x 8 Reps
Smith Machine Deadlift
3 Sets x 8 Reps
Machine Assisted Pull-Up
3 Sets x 8 Reps
Kettlebell Military Press
3 Sets x 8 Reps
Thu
swimming
Est. 62 min
1 exercise
Swimming
1 Set
Fri
Legs
Est. 55 min
6 exercises
Machine Leg Press
3 Sets x 12 Reps
Machine Leg Extension
3 Sets x 12 Reps
Machine Seated Leg Curl
3 Sets x 12 Reps
Machine Calf Raise
3 Sets x 15 Reps
Bodyweight Lunge
3 Sets x 20 Reps
Barbell Squat
3 Sets x 10 Reps
Sat
Back and Biceps
Est. 51 min
6 exercises
Machine Seated Row
3 Sets x 10 Reps
Pull-Up
3 Sets x 8 Reps
Barbell Preacher Curl
3 Sets x 12 Reps
Barbell Shrug
3 Sets x 15 Reps
Barbell Deadlift
3 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 12 Reps
Sun
abs
Est. 69 min
7 exercises
Cable Seated Row
3 Sets x 8 Reps
Machine Ab Crunch
3 Sets x 8 Reps
Parallel Bar Hip Raise
3 Sets x 8 Reps
Machine Ab Crunch
3 Sets x 8 Reps
Pull-Up
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Rowing
1 Set
