Super 7 Workout
General
Intermediate
Barbell
Plan Details
The Super 7 Workout routine by JefitTeam is a 3 day workout plan. It is an intermediate level plan to achieve general fitness goals.
THIS IS A 3-DAY INTERMEDIATE, FULL BODY STRENGTH TRAINING PROGRAM. THE GOAL IS TO COMPLETE 3 FULL BODY TRAINING SESSIONS EACH WEEK FOR 4 WEEKS.. EACH PROGRAM HAS SEVEN EXERCISES WORKING EACH OF THE MAJOR MUSCLE GROUPS. REST OR DO LIGHT CARDIO ON TUE AND THUR AND ACTIVE RECOVERY ON THE WEEKEND. THE WORKOUTS ARE ABOUT 75-MINUTES EACH. STAY STRONG TOGETHER, MICHAEL WOOD, CSCS JEFIT
Routine detail
Mon
Workout 1: Full Body
Est. 79 min
7 exercises
Barbell Clean
4 Sets x 5,5,3,3 Reps
Barbell Bent-Over Row
4 Sets x 10,10,8,8 Reps
Barbell Bench Press
4 Sets x 10,10,8,8 Reps
Barbell Push Press
4 Sets x 8,8,6,6 Reps
Barbell Bicep Curl (Wide Grip)
4 Sets x 12,10,8,6 Reps
Dip
4 Sets x 8 Reps
Weighted Crunch
4 Sets x 15 Reps
Wed
Workout 2: Full Body
Est. 81 min
7 exercises
Fri
Workout 3: Full Body
Est. 74 min
7 exercises
