7 Days a week
General
Advanced
Machine strength
Plan Details
The 7 Days a week routine by SSchrijver is a 7 day workout plan. It is an advanced level plan to achieve general fitness goals.
Enter your routine description
Routine detail
Mon
Chest
Est. 0 min
9 exercises
Barbell Bench Press
4 Sets x 10 Reps
Barbell Incline Bench Press
4 Sets x 10 Reps
Machine Fly
4 Sets x 10 Reps
Cable Reverse Fly
4 Sets x 10 Reps
Dumbbell Shoulder Shrug
4 Sets x 10 Reps
Downward Facing Dog
3 Sets x 10 Reps
Machine Shoulder Press
4 Sets x 8 Reps
Dumbbell Side Bend
4 Sets x 8 Reps
Treadmill Running
1 Set
Tue
Back and Core
Est. 0 min
11 exercises
Machine Ab Crunch
4 Sets x 10 Reps
Dumbbell Bent-Over Row
4 Sets x 10 Reps
Machine Lat Pulldown
4 Sets x 10 Reps
Cable Seated Row
4 Sets x 10 Reps
Dumbbell One-Arm Row
2 Sets x 10 Reps
Dumbbell One-Arm Shoulder Press
3 Sets x 10 Reps
Leg Raise
4 Sets x 10 Reps
Alternating Heel Touch
4 Sets x 10 Reps
Barbell Good Morning
4 Sets x 10 Reps
Dumbbell Side Bend
4 Sets x 10 Reps
Medicine Ball Rotation
3 Sets x 8 Reps
Wed
Shoulders and Traps
Est. 0 min
11 exercises
Barbell Military Press
4 Sets x 10 Reps
Machine Shoulder Press
4 Sets x 10 Reps
Dumbbell Lateral Raise
4 Sets x 10 Reps
Dumbbell One-Arm Front Raise
4 Sets x 10 Reps
Machine Reverse Fly
4 Sets x 10 Reps
Barbell Upright Row
4 Sets x 10 Reps
Dumbbell Shoulder Shrug
4 Sets x 10 Reps
Cable Internal Rotation
3 Sets x 10 Reps
Cable External Rotation
3 Sets x 10 Reps
Dumbbell Bent-Over Raise
3 Sets x 10 Reps
Treadmill Running
1 Set
Thu
Legs
Est. 0 min
12 exercises
Smith Machine Squat
3 Sets x 10 Reps
Barbell Deadlift
4 Sets x 10 Reps
Machine Leg Extension
4 Sets x 10 Reps
Machine Seated Leg Curl
3 Sets x 10 Reps
Barbell Good Morning
3 Sets x 10 Reps
Dumbbell Lunge
4 Sets x 10 Reps
Barbell Glute Bridge
3 Sets x 10 Reps
Machine Leg Press
4 Sets x 10 Reps
Calf Press On Leg Press
4 Sets x 10 Reps
Machine Hip Abduction
4 Sets x 10 Reps
Machine Hip Adduction
4 Sets x 10 Reps
Indoor Cycling
1 Set
Fri
Arms
Est. 0 min
11 exercises
Cable One-Arm Bicep Curl
3 Sets x 10 Reps
Barbell Skull Crusher (Reverse Grip)
4 Sets x 10 Reps
Cable Bicep Curl (Close Grip)
3 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 10 Reps
Barbell Preacher Curl
4 Sets x 10 Reps
Barbell Tricep Extension
4 Sets x 10 Reps
Dumbbell Concentration Curl
3 Sets x 10 Reps
Machine Dip
4 Sets x 10 Reps
Dumbbell One-Arm Front Raise
3 Sets x 10 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 10 Reps
Treadmill Running
1 Set
Sat
Core
Est. 0 min
9 exercises
Leg Raise
4 Sets x 10 Reps
Machine Ab Crunch
4 Sets x 10 Reps
Dumbbell Side Bend
4 Sets x 10 Reps
Leg Pull-In
4 Sets x 10 Reps
Alternating Heel Touch
4 Sets x 10 Reps
Bent Knee Hip Raise
4 Sets x 10 Reps
Scissor Kick
4 Sets x 10 Reps
Side Plank
4 Sets x 10 Reps
Leg Slide
4 Sets x 10 Reps
Sun
Rest
Est. 0 min
9 exercises
Elliptical Training
1 Set
Machine Hip Adduction
4 Sets x 8 Reps
Machine Hip Abduction
3 Sets x 8 Reps
Machine Lat Pulldown
3 Sets x 8 Reps
Machine Fly
3 Sets x 8 Reps
Machine Seated Row
3 Sets x 8 Reps
Machine Dip
3 Sets x 8 Reps
Machine Ab Crunch
3 Sets x 8 Reps
Indoor Cycling
1 Set
