7 Day - My Custom Routine
General
Beginner
Machine strength
Plan Details
The 7 Day - My Custom Routine routine by nader_o.goda is a 5 day workout plan. It is a beginner level plan to achieve general fitness goals.
To create your own custom workout, set this workout as your current routine and add your own exercises! <b>Where is my workout?</b> If you "Set Plan" the workout will take your default workout on the workout tab of the app. By adding to favorite, the workout will appear under "My Plans". <b>Renaming Workout Days</b> Swipe left to rename, change the status or duplicate workout days. <b>Changing Default Reps and Starting Weight</b> Swipe left on the exercise cell and tap the edit icon.
Routine detail
Day 1
Chest and triceps
Est. 53 min
8 exercises
Barbell Incline Bench Press
3 Sets x 8 Reps
Cable Incline Fly
3 Sets x 8 Reps
Barbell Bench Press
3 Sets x 8 Reps
Dumbbell Fly
3 Sets x 8 Reps
Cable Cross-Over
3 Sets x 8 Reps
Dip
3 Sets x 8 Reps
EZ Bar Decline Close Grip Skull Crusher
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Day 2
Back and biceps
Est. 66 min
10 exercises
Machine Lat Pulldown (Reverse Grip)
3 Sets x 8 Reps
Machine Lat Pulldown
3 Sets x 8 Reps
Cable Front Lat Pulldown (Close Grip)
3 Sets x 8 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
Cable Rope Seated Row
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Barbell One-Arm Row
3 Sets x 8 Reps
Barbell Deadlift
3 Sets x 8 Reps
EZ Bar Curl
3 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 8 Reps
Day 3
Shoulder and abs
Est. 76 min
12 exercises
Barbell Rear Military Press
3 Sets x 8 Reps
Band Lateral Raise
3 Sets x 8 Reps
Cable Lateral Raise
3 Sets x 8 Reps
Dumbbell Upright Row
3 Sets x 8 Reps
Cable Front Raise
3 Sets x 8 Reps
Dumbbell Seated Arnold Press
3 Sets x 8 Reps
Dumbbell Posterior Fly on Stability Ball
3 Sets x 8 Reps
Cable Rope Face Pull
3 Sets x 8 Reps
Smith Machine Shrug
3 Sets x 8 Reps
Machine Ab Crunch
3 Sets x 8 Reps
Hanging Leg Raise
3 Sets x 8 Reps
Barbell Seated Twist
3 Sets x 8 Reps
Day 4
Biceps and triceps
Est. 65 min
10 exercises
Cable Drag Curl
3 Sets x 8 Reps
Barbell Curl
3 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 8 Reps
Barbell Skull Crusher (Reverse Grip)
3 Sets x 8 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 8 Reps
Barbell Seated Tricep Extension
3 Sets x 8 Reps
Dumbbell Tricep Kickback
3 Sets x 8 Reps
Dumbbell Wrist Curl (Palms Up)
3 Sets x 8 Reps
Dumbbell Wrist Curl (Palms Down)
3 Sets x 8 Reps
Day 5
Leg and abs
Est. 57 min
9 exercises
Bodyweight Walking Lunge
3 Sets x 8 Reps
Barbell Squat
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Machine Single-Leg Curl
3 Sets x 8 Reps
Machine Seated Calf Raise
3 Sets x 8 Reps
Machine Ab Crunch
3 Sets x 8 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 8 Reps
