Nurse’s 7 Day Plan
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Plan Details
The Nurse’s 7 Day Plan routine by fer_acuario is a 7 day workout plan. It is an advanced level plan to achieve general fitness goals.
4 day of bodybuilding mixed with 3 days of pure cardio
Routine detail
Mon
30min AMRAP
Est. 0 min
4 exercises
Jump Rope
100 Sets
Push-Up
1 Set x 25 Reps
Barbell Military Press (Seated)
1 Set x 25 Reps
Barbell Bench Press
1 Set x 20 Reps
Tue
Running 5 to 10 km
Est. 0 min
2 exercises
Treadmill Running
1 Set
Running
3 Sets
Wed
Workout 3
Est. 0 min
11 exercises
Pull-Up
3 Sets x 10 Reps
Push-Up
3 Sets x 20 Reps
Leg Raise
3 Sets x 25 Reps
HIIT
1 Set
Walking
1 Set
Barbell Squat
5 Sets x 12 Reps
Machine Leg Press
3 Sets x 10 Reps
Hack Squat
3 Sets x 8 Reps
Dumbbell Step-Up
3 Sets x 10 Reps
Barbell Bulgarian Split Squat
3 Sets x 12 Reps
Machine Calf Raise
3 Sets x 20 Reps
Thu
Running 5 to 10 km
Est. 0 min
2 exercises
Treadmill Running
3 Sets
Running
3 Sets
Fri
Workout 5
Est. 0 min
11 exercises
Pull-Up
3 Sets x 10 Reps
Push-Up
3 Sets x 20 Reps
Leg Raise
3 Sets x 25 Reps
HIIT
1 Set
Walking
1 Set
Barbell Military Press
5 Sets x 12 Reps
Dumbbell Shoulder Shrug
3 Sets x 20 Reps
Dumbbell Seated Arnold Press
3 Sets x 10 Reps
Dumbbell One-Arm Front Raise
3 Sets x 12 Reps
Barbell Shrug
3 Sets x 10 Reps
Cable One-Arm Lateral Raise
3 Sets x 12 Reps
Sat
Running 5 to 10 km
Est. 0 min
2 exercises
Running
3 Sets
Treadmill Running
3 Sets
Sun
Workout 7
Est. 0 min
11 exercises
Pull-Up
3 Sets x 10 Reps
Push-Up
3 Sets x 20 Reps
Leg Raise
3 Sets x 25 Reps
HIIT
1 Set
Walking
1 Set
Barbell Deadlift
5 Sets x 12 Reps
Rear Pull-Up (Wide Grip)
3 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 12 Reps
Cable Seated Row
3 Sets x 10 Reps
Dumbbell One-Arm Row
3 Sets x 10 Reps
Cable Reverse Crossover
3 Sets x 10 Reps
