Sevens and Threes
General
Intermediate
Barbell
Plan Details
The Sevens and Threes routine by walkingdogwood is a 8 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Resistance/Cardio
Routine detail
Day 1
Chest/Shoulders
Est. 35 min
3 exercises
Barbell Bench Press
7 Sets x 7 Reps
Barbell Shoulder Press
3 Sets x 7 Reps
Treadmill Running
1 Set
Day 2
Back/Lats
Est. 34 min
3 exercises
Barbell Bent-Over Row
7 Sets x 7 Reps
Barbell Shrug
3 Sets x 7 Reps
Treadmill Running
1 Set
Day 3
Legs
Est. 34 min
3 exercises
Barbell Deep Squat
7 Sets x 7 Reps
Barbell Standing Calf Raise
3 Sets x 14 Reps
Weight Plate Rotation
7 Sets x 21 Reps
Day 4
Rest
Est. 0 min
0 exercises
This day is empty
Day 5
Chest/Tri
Est. 35 min
3 exercises
Barbell Incline Bench Press
7 Sets x 7 Reps
Barbell Incline Bench Press (Close Grip)
3 Sets x 7 Reps
Treadmill Running
1 Set
Day 6
Back/Biceps
Est. 32 min
3 exercises
Chin-Up with Knee Raise
7 Sets x 3 Reps
Barbell Curl
3 Sets x 7 Reps
Treadmill Running
1 Set
Day 7
Legs
Est. 33 min
3 exercises
Barbell Deep Squat
7 Sets x 3 Reps
Barbell Standing Calf Raise
3 Sets x 14 Reps
Sit-Up
7 Sets x 14 Reps
Day 8
Rest
Est. 0 min
0 exercises
This day is empty
