pat51's 7 Day Plan
General
Beginner
Machine strength
Plan Details
The pat51's 7 Day Plan routine by pat51 is a 7 day workout plan. It is a beginner level plan to achieve general fitness goals.
Enter your routine description
Routine detail
Mon
Workout 1
Est. 0 min
16 exercises
Cable Seated Row
4 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 12 Reps
Wide grip cable row
4 Sets x 12 Reps
Cable V Bar Pulldown
4 Sets x 12 Reps
Cable One-Arm Seated Row
4 Sets x 12 Reps
Machine Reverse Lat Pulldown (Close Grip)
4 Sets x 12 Reps
Machine Back Extension
4 Sets x 12 Reps
Back Hyperextension
4 Sets x 12 Reps
Machine Seated Row
4 Sets x 12 Reps
Cable Rope Deltoid Row
4 Sets x 12 Reps
Dumbbell Lateral Raise
4 Sets x 12 Reps
Dumbbell Seated Shoulder Press
4 Sets x 12 Reps
Dumbbell One-Arm Front Raise
4 Sets x 12 Reps
Machine Shoulder Press
4 Sets x 12 Reps
Cable Upright Row
4 Sets x 12 Reps
Cable Deltoid Raise
4 Sets x 12 Reps
Tue
Workout 2
Est. 0 min
15 exercises
Dumbbell Bench Press
4 Sets x 12 Reps
Dumbbell Incline Bench Press
4 Sets x 12 Reps
Dumbbell Decline Bench Press
4 Sets x 12 Reps
Machine Bench Press
4 Sets x 12 Reps
Overhead extension
3 Sets x 12 Reps
Dumbbell Fly
4 Sets x 12 Reps
Dumbbell Incline Fly
4 Sets x 12 Reps
Walking
1 Set
Cable Tricep Pushdown (Rope)
4 Sets x 12 Reps
Dumbbell One-Arm Tricep Kickback
4 Sets x 12 Reps
Cable Rope Overhead Tricep Extension
4 Sets x 12 Reps
Cable Tricep Pushdown (V-Bar)
4 Sets x 12 Reps
Dumbbell Tricep Extension (Supine)
4 Sets x 12 Reps
Machine Tricep Extension
4 Sets x 12 Reps
Weighted Bench Dip
4 Sets x 12 Reps
Wed
Workout 3
Est. 0 min
19 exercises
Dumbbell Seated Hammer Curl
3 Sets x 12 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 12 Reps
Dumbbell Incline Curl
3 Sets x 12 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 12 Reps
Cable Bicep Curl
5 Sets x 12 Reps
Preacher Curl Machine
3 Sets x 12 Reps
Cable Reverse Curl
5 Sets x 12 Reps
Preacher Curl Machine
3 Sets x 12 Reps
Dumbbell Alternating Seated Curl
3 Sets x 12 Reps
Dumbbell Hammer Curl (Cross Body)
3 Sets x 12 Reps
21’s
3 Sets x 12 Reps
Back Hyperextension
3 Sets x 12 Reps
Cable Seated Row
4 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 12 Reps
Wide grip cable row
4 Sets x 12 Reps
Cable V Bar Pulldown
4 Sets x 12 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 12 Reps
Machine Reverse Lat Pulldown (Close Grip)
4 Sets x 12 Reps
EZ Bar Curl (Reverse Grip)
4 Sets x 12 Reps
Thu
Workout 4
Est. 0 min
19 exercises
Walking
1 Set
Machine Hip Adduction
4 Sets x 12 Reps
Parallel Bar Hip Raise
4 Sets x 12 Reps
Back Hyperextension
4 Sets x 12 Reps
Machine Hip Abduction
4 Sets x 12 Reps
Parallel Bar Hip Flexion
3 Sets x 12 Reps
Torso rotation
4 Sets x 12 Reps
Machine Ab Crunch
4 Sets x 12 Reps
Machine Leg Press
4 Sets x 12 Reps
Calf Press On Leg Press
4 Sets x 12 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 12 Reps
Cable Shoulder Extension
3 Sets x 12 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 12 Reps
Dumbbell Tricep Extension
3 Sets x 12 Reps
Barbell Skull Crusher (Reverse Grip)
3 Sets x 12 Reps
Single-Leg Bench Dip
3 Sets x 12 Reps
One arm triceps extension
3 Sets x 12 Reps
Triceps press
3 Sets x 12 Reps
Machine Tricep Extension
3 Sets x 12 Reps
Fri
Workout 5
Est. 0 min
16 exercises
Dumbbell Shoulder Shrug
3 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Dumbbell Seated Shoulder Press
3 Sets x 12 Reps
Dumbbell One-Arm Front Raise
3 Sets x 12 Reps
Cable Upright Row
3 Sets x 12 Reps
Cable One-Arm Reverse Fly
3 Sets x 12 Reps
Machine Shoulder Press
3 Sets x 12 Reps
Walking
1 Set
Machine Leg Press
3 Sets x 12 Reps
Machine Leg Extension
3 Sets x 12 Reps
Calf Press On Leg Press
3 Sets x 12 Reps
Dumbbell Lunge
3 Sets x 12 Reps
Dumbbell Calf Raise
3 Sets x 12 Reps
Machine Hip Abduction
3 Sets x 12 Reps
Machine Hip Adduction
3 Sets x 12 Reps
Machine Leg Press
3 Sets x 12 Reps
Sat
Workout 6
Est. 0 min
15 exercises
Cable Seated Row
3 Sets x 12 Reps
Cable Reverse Curl
3 Sets x 12 Reps
Wide grip cable row
3 Sets x 12 Reps
Cable V Bar Pulldown
3 Sets x 12 Reps
Machine Reverse Lat Pulldown (Close Grip)
3 Sets x 12 Reps
Cable Upright Row
3 Sets x 12 Reps
Back Hyperextension
3 Sets x 12 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 12 Reps
Barbell Curl
3 Sets x 12 Reps
Dumbbell Hammer Curl (Cross Body)
3 Sets x 12 Reps
Cable Bicep Curl (Close Grip)
3 Sets x 12 Reps
Machine Lat Pulldown
3 Sets x 12 Reps
Preacher Curl Machine
3 Sets x 12 Reps
Glute machine at planet
3 Sets x 12 Reps
Dumbbell Rear Delt Row
3 Sets x 12 Reps
Sun
Workout 7
Est. 0 min
15 exercises
Dumbbell Bench Press
4 Sets x 12 Reps
Dumbbell Fly
4 Sets x 12 Reps
Dumbbell Incline Bench Press
4 Sets x 12 Reps
Dumbbell Incline Fly
4 Sets x 12 Reps
Dumbbell Incline Bench Press (Hammer Grip)
4 Sets x 12 Reps
Dumbbell Decline Bench Press
4 Sets x 12 Reps
Back Hyperextension
4 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 12 Reps
Cable Shoulder Extension
4 Sets x 12 Reps
Cable Rope Overhead Tricep Extension
4 Sets x 12 Reps
Cable Reverse Curl
4 Sets x 12 Reps
Machine Bench Press
4 Sets x 12 Reps
Machine Tricep Extension
4 Sets x 12 Reps
Dumbbell One-Arm Tricep Kickback
4 Sets x 12 Reps
Dumbbell Pullover
4 Sets x 12 Reps
