Sajmir's summer full body work out
General
Advanced
Machine strength
Plan Details
The Sajmir's summer full body work out routine by sajmirle is a 7 day workout plan. It is an advanced level plan to achieve general fitness goals.
This is a full body work out aiming for summer fitness to be confident every day and targeting each muscle . In this plan you will train 1 day lifting and one rest or cardio . Every lifting days is different for muscle variety.
Routine detail
Mon
Day 1 lifting
Est. 59 min
9 exercises
Barbell Bench Press
3 Sets x 8 Reps
Barbell Deadlift
3 Sets x 8 Reps
Barbell Deep Squat
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Machine Seated Calf Raise
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Barbell Incline Bench Press
3 Sets x 8 Reps
Barbell Curl
3 Sets x 8 Reps
Tue
Rest
Est. 62 min
1 exercise
Walking
3 Sets
Wed
Day 2 lifting
Est. 58 min
9 exercises
Cable Seated Row
3 Sets x 8 Reps
Machine Bench Press
3 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Machine Fly
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Dumbbell Shoulder Shrug
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 8 Reps
Thu
Rest day
Est. 62 min
1 exercise
Step Machine
3 Sets
Fri
Day 3 lifting
Est. 59 min
9 exercises
T Bar Row
3 Sets x 8 Reps
Calf Press On Leg Press
3 Sets x 8 Reps
Bench Dip
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Barbell Wrist Curl (Posterior)
3 Sets x 8 Reps
Dumbbell Bench Press
3 Sets x 8 Reps
Barbell Preacher Curl
3 Sets x 8 Reps
Barbell Romanian Deadlift
3 Sets x 8 Reps
Dumbbell Lunge
3 Sets x 8 Reps
Sat
Rest day
Est. 62 min
1 exercise
Indoor Cycling
3 Sets
Sun
Full rest cheat day
Est. 0 min
0 exercises
This day is empty
