EsmeeCaljouw's 7 Day Plan
General
Intermediate
Machine strength
Plan Details
The EsmeeCaljouw's 7 Day Plan routine by EsmeeCaljouw is a 7 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Full body workout 7 days
Routine detail
Mon
Leg day
Est. 0 min
8 exercises
Barbell Squat
3 Sets x 10 Reps
Barbell Romanian Deadlift
3 Sets x 10 Reps
Cable Leg Kickback
3 Sets x 10 Reps
Machine Hip Adduction
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Machine Seated Leg Curl
3 Sets x 8 Reps
Machine Calf Raise
3 Sets x 8 Reps
Tue
Upperbody
Est. 0 min
11 exercises
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Machine Assisted Dip
3 Sets x 8 Reps
Dumbbell Tricep Extension
3 Sets x 8 Reps
Cable Tricep Pushdown (V-Bar)
3 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 8 Reps
Cable Drag Curl
3 Sets x 8 Reps
Dumbbell Seated Arnold Press
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Barbell Upright Row
3 Sets x 8 Reps
Dumbbell Shoulder Press
3 Sets x 8 Reps
Wed
Voetbal
Est. 0 min
0 exercises
This day is empty
Thu
Chest & Back day
Est. 0 min
8 exercises
Dumbbell Pullover
3 Sets x 8 Reps
Dumbbell Bench Press
3 Sets x 8 Reps
Cable Mid Chest Crossover
3 Sets x 8 Reps
Push-Up
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Back Hyperextension
3 Sets x 8 Reps
Fri
Cardio & Abs
Est. 0 min
0 exercises
This day is empty
Sat
Voetbal
Est. 0 min
0 exercises
This day is empty
Sun
Rest day
Est. 0 min
0 exercises
This day is empty
