zebdkauer's 7 Days Plan
General
Beginner
None
Plan Details
The zebdkauer's 7 Days Plan routine by zebby_webby is a 3 day workout plan. It is a beginner level plan to achieve general fitness goals.
full body
Routine detail
Any
Chest,Shoulders & Triceps
Est. 0 min
11 exercises
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Dumbbell Tricep Extension
3 Sets x 8 Reps
Machine Fly
3 Sets x 8 Reps
Rear delt
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Cable Mid Chest Crossover
3 Sets x 8 Reps
Cable Deltoid Raise
3 Sets x 8 Reps
Cable External Rotation
3 Sets x 8 Reps
Machine Assisted Dip
3 Sets x 8 Reps
Any
Biceps and Back
Est. 0 min
8 exercises
Dumbbell Hammer Curl
3 Sets x 8 Reps
Barbell Preacher Curl
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Machine Reverse Lat Pulldown (Close Grip)
3 Sets x 8 Reps
Dumbbell Zottman Curl
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Vertical Rotation Exercise (Teres Minor)
3 Sets x 8 Reps
Cable One-Arm Lat Pulldown
3 Sets x 8 Reps
Any
Legs & Core
Est. 0 min
7 exercises
Machine Leg Press
3 Sets x 8 Reps
Machine Calf Raise
3 Sets x 8 Reps
Machine Hip Abduction
3 Sets x 8 Reps
Machine Hip Adduction
3 Sets x 8 Reps
Dumbbell Bulgarian Split Squat
3 Sets x 8 Reps
Cable Leg Kickback
3 Sets x 8 Reps
Kettlebell Goblet Squat
3 Sets x 8 Reps
