My days
General
Beginner
Machine strength
Plan Details
The My days routine by Myurdatap is a 7 day workout plan. It is a beginner level plan to achieve general fitness goals.
My days
Routine detail
Mon
Leg day and glutes
Est. 0 min
8 exercises
Machine Leg Curl (Prone)
3 Sets x 10 Reps
Machine Seated Leg Curl
3 Sets x 10 Reps
Machine Hip Abduction
3 Sets x 10 Reps
Machine Seated Calf Raise
3 Sets x 10 Reps
Machine Calf Press
3 Sets x 10 Reps
Knee to Chest (Supine)
3 Sets x 8 Reps
Machine Single-Leg Press
3 Sets x 8 Reps
Hip Abduction
3 Sets x 8 Reps
Tue
Abs and shoulders
Est. 0 min
6 exercises
Machine Shoulder Press
3 Sets x 10 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Machine Reverse Fly
3 Sets x 8 Reps
Plank
3 Sets
Dumbbell Side Bend
3 Sets x 8 Reps
Downward Facing Dog
3 Sets x 8 Reps
Wed
Cardio
Est. 0 min
3 exercises
Step Machine
1 Set
Treadmill Running
1 Set
Rowing
1 Set
Thu
Chest and triceps
Est. 0 min
6 exercises
Cable Cross-Over
3 Sets x 8 Reps
Machine Fly
3 Sets x 8 Reps
Dumbbell Fly
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Barbell Bench Press (Close Grip)
3 Sets x 8 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 8 Reps
Fri
Back and biceps
Est. 0 min
6 exercises
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Barbell Romanian Deadlift
3 Sets x 8 Reps
Machine Back Extension
3 Sets x 8 Reps
Barbell Curl
3 Sets x 8 Reps
Dumbbell Seated Bicep Curl
3 Sets x 8 Reps
Barbell Spider Curl
3 Sets x 8 Reps
Sat
Cardio and legs
Est. 0 min
5 exercises
Step Machine
3 Sets
Walking
3 Sets
Rowing
3 Sets
Machine Leg Curl (Prone)
3 Sets x 10 Reps
Machine Leg Extension
3 Sets x 10 Reps
Sun
Full body
Est. 0 min
7 exercises
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
EZ Bar Curl
3 Sets x 8 Reps
Barbell Bench Press
3 Sets x 8 Reps
Barbell Upright Row
3 Sets x 8 Reps
Barbell Bench Press (Close Grip)
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Calf Press On Leg Press
3 Sets x 8 Reps
