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7 Days a week

SSchrijver

Jun 29th 2023

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7 Days a week

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7 DAYS - General Fitness - Advanced

Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine

This plan supports Interval mode and Audio Cue & Pro Tips

Enter your routine description

Chest 9 exercises, 0 min

	Barbell Bench Press	4x10 reps	rest: 30s
	Barbell Incline Bench Press	4x10 reps	rest: 30s
	Machine Fly	4x10 reps	rest: 30s
	Cable Reverse Fly	4x10 reps	rest: 30s
	Dumbbell Shoulder Shrug	4x10 reps	rest: 30s
	Downward Facing Dog	3x10 reps	rest: 30s
	Machine Shoulder Press	4x8 reps	rest: 30s
	Dumbbell Side Bend	4x8 reps	rest: 30s
	Treadmill Running	1x8 reps	rest: 60s

Back and Core 11 exercises, 0 min

	Machine Ab Crunch	4x10 reps	rest: 30s
	Dumbbell Bent-Over Row	4x10 reps	rest: 30s
	Machine Lat Pulldown	4x10 reps	rest: 30s
	Cable Seated Row	4x10 reps	rest: 30s
	Dumbbell One-Arm Row	2x10 reps	rest: 30s
	Dumbbell One-Arm Shoulder Press	3x10 reps	rest: 30s
	Leg Raise	4x10 reps	rest: 30s
	Alternating Heel Touch	4x10 reps	rest: 30s
	Barbell Good Morning	4x10 reps	rest: 30s
	Dumbbell Side Bend	4x10 reps	rest: 30s
	Medicine Ball Rotation	3x8 reps	rest: 30s

Shoulders and Traps 11 exercises, 0 min

	Barbell Military Press	4x10 reps	rest: 30s
	Machine Shoulder Press	4x10 reps	rest: 30s
	Dumbbell Lateral Raise	4x10 reps	rest: 30s
	Dumbbell One-Arm Front Raise	4x10 reps	rest: 30s
	Machine Reverse Fly	4x10 reps	rest: 30s
	Barbell Upright Row	4x10 reps	rest: 30s
	Dumbbell Shoulder Shrug	4x10 reps	rest: 30s
	Cable Internal Rotation	3x10 reps	rest: 30s
	Cable External Rotation	3x10 reps	rest: 30s
	Dumbbell Bent-Over Raise	3x10 reps	rest: 30s
	Treadmill Running	1x8 reps	rest: 60s

Legs 12 exercises, 0 min

	Smith Machine Squat	3x10 reps	rest: 30s
	Barbell Deadlift	4x10 reps	rest: 30s
	Machine Leg Extension	4x10 reps	rest: 30s
	Machine Seated Leg Curl	3x10 reps	rest: 30s
	Barbell Good Morning	3x10 reps	rest: 30s
	Dumbbell Lunge	4x10 reps	rest: 30s
	Barbell Glute Bridge	3x10 reps	rest: 30s
	Machine Leg Press	4x10 reps	rest: 30s
	Calf Press On Leg Press	4x10 reps	rest: 30s
	Machine Hip Abduction	4x10 reps	rest: 30s
	Machine Hip Adduction	4x10 reps	rest: 30s
	Indoor Cycling	1x8 reps	rest: 60s

Arms 11 exercises, 0 min

	Cable One-Arm Bicep Curl	3x10 reps	rest: 30s
	Barbell Skull Crusher (Reverse Grip)	4x10 reps	rest: 30s
	Cable Bicep Curl (Close Grip)	3x10 reps	rest: 30s
	Cable Tricep Pushdown (Rope)	4x10 reps	rest: 30s
	Barbell Preacher Curl	4x10 reps	rest: 30s
	Barbell Tricep Extension	4x10 reps	rest: 30s
	Dumbbell Concentration Curl	3x10 reps	rest: 30s
	Machine Dip	4x10 reps	rest: 30s
	Dumbbell One-Arm Front Raise	3x10 reps	rest: 30s
	Dumbbell One-Arm Tricep Kickback	3x10 reps	rest: 30s
	Treadmill Running	1x8 reps	rest: 60s

Core 9 exercises, 0 min

	Leg Raise	4x10 reps	rest: 30s
	Machine Ab Crunch	4x10 reps	rest: 30s
	Dumbbell Side Bend	4x10 reps	rest: 30s
	Leg Pull-In	4x10 reps	rest: 30s
	Alternating Heel Touch	4x10 reps	rest: 30s
	Bent Knee Hip Raise	4x10 reps	rest: 30s
	Scissor Kick	4x10 reps	rest: 30s
	Side Plank	4x10 reps	rest: 30s
	Leg Slide	4x10 reps	rest: 30s

Rest 9 exercises, 0 min

	Elliptical Training	1x8 reps	rest: 60s
	Machine Hip Adduction	4x8 reps	rest: 30s
	Machine Hip Abduction	3x8 reps	rest: 30s
	Machine Lat Pulldown	3x8 reps	rest: 30s
	Machine Fly	3x8 reps	rest: 30s
	Machine Seated Row	3x8 reps	rest: 30s
	Machine Dip	3x8 reps	rest: 30s
	Machine Ab Crunch	3x8 reps	rest: 30s
	Indoor Cycling	1x8 reps	rest: 60s

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