eliferndez
7 Day Gains
AUTOPLAY
AUDIO TIP
General
Intermediate
Machine strength
Plan Details
The 7 Day Gains routine by eliferndez is a 7 day workout plan. It is a intermediate level plan to achieve general fitness goals.
Mon
Tue
Wed
Thu
Fri
Sat
Sun
Chest Tris
Est time: 57 min
10 exercises
Barbell Bench Press
Chest
Sets
3
Reps
10
Interval
00:00
Rest Time
00:30
Barbell Incline Bench Press
Chest
Sets
3
Reps
10
Interval
00:00
Rest Time
00:30
Barbell Decline Bench Press
Chest
Sets
3
Reps
10
Interval
00:00
Rest Time
00:30
Cable Cross-Over
Chest
Sets
4
Reps
10
Interval
00:00
Rest Time
00:30
Cable Lower Chest Raise
Chest
Sets
3
Reps
10
Interval
00:00
Rest Time
00:30
Machine Fly
Chest
Sets
3
Reps
10
Interval
00:00
Rest Time
00:30
Dumbbell Pullover
Chest
Sets
3
Reps
10
Interval
00:00
Rest Time
00:30
Cable Tricep Pushdown (V-Bar)
Triceps
Sets
3
Reps
10
Interval
00:00
Rest Time
00:30
Cable Rope Overhead Tricep Extension
Triceps
Sets
3
Reps
10
Interval
00:00
Rest Time
00:30
Dip
Triceps
Sets
3
Reps
10
Interval
00:00
Rest Time
00:30
