7 days full body - JEFIT

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7 days full body - JEFIT

7 days full body banner

7 days full body

AUDIO TIP

General

Beginner

None

Plan Details

The 7 days full body routine by ngochan123 is a 10 day workout plan. It is a beginner level plan to achieve general fitness goals.

Doing 1-2 muscle groups each day. around 40min for weekdays and around 60-90min for weekends. Friday is an active rest day.

Routine detail

Mon

chest and core

Est. 44 min

8 exercises

Cable Lower Chest Raise Demonstration

Cable Lower Chest Raise

3 Sets x 15 Reps

Cable Reverse Wood Chop Demonstration

Cable Reverse Wood Chop

3 Sets x 8 Reps

Cable Mid Chest Crossover Demonstration

Cable Mid Chest Crossover

3 Sets x 8 Reps

Cable Cross-Over Demonstration

Cable Cross-Over

3 Sets x 8 Reps

Barbell Bench Press Demonstration

Barbell Bench Press

3 Sets x 8 Reps

Weighted Crunch Demonstration

Weighted Crunch

3 Sets x 8 Reps

Dumbbell Bench Press (Reverse Grip) Demonstration

Dumbbell Bench Press (Reverse Grip)

3 Sets x 8 Reps

Machine Fly Demonstration

Machine Fly

3 Sets x 8 Reps

Tue

leg and cardio

Est. 41 min

4 exercises

Machine Calf Raise Demonstration

Machine Calf Raise

4 Sets x 20,18,12,12 Reps

Dumbbell One-Arm Bicep Curl Demonstration

Dumbbell One-Arm Bicep Curl

4 Sets x 15,15,13,13 Reps

Hack Squat Demonstration

Hack Squat

3 Sets x 12,10,10 Reps

Treadmill Running Demonstration

Treadmill Running

1 Set

Tue

leg and biceps mini

Est. 36 min

6 exercises

Arm Circles Demonstration

Arm Circles

1 Set x 8 Reps

EZ Bar Preacher Curl (Close Grip) Demonstration

EZ Bar Preacher Curl (Close Grip)

5 Sets x 8 Reps

Dumbbell Preacher Hammer Curl Demonstration

Dumbbell Preacher Hammer Curl

5 Sets x 8 Reps

Dumbbell One-Arm Reverse Curl Demonstration

Dumbbell One-Arm Reverse Curl

5 Sets x 8 Reps

Machine Seated Calf Raise Demonstration

Machine Seated Calf Raise

3 Sets x 8 Reps

Kettlebell Goblet Squat Demonstration

Kettlebell Goblet Squat

3 Sets x 8 Reps

Wed

back and triceps

Est. 41 min

8 exercises

Cable Seated Row Demonstration

Cable Seated Row

1 Set x 8 Reps

Cable Seated Row Demonstration

Cable Seated Row

3 Sets x 8 Reps

Bench Dip Demonstration

Bench Dip

3 Sets x 8 Reps

Cable Reverse Crossover Demonstration

Cable Reverse Crossover

4 Sets x 8 Reps

Cable One-Arm Tricep Extension Demonstration

Cable One-Arm Tricep Extension

4 Sets x 8 Reps

Leverage Machine High Row Demonstration

Leverage Machine High Row

3 Sets x 8 Reps

Machine One-Arm Pulldown Demonstration

Machine One-Arm Pulldown

3 Sets x 8 Reps

Leverage Machine Shrug Demonstration

Leverage Machine Shrug

2 Sets x 8 Reps

Thu

chest and shoulders

Est. 39 min

8 exercises

Arm Circles Demonstration

Arm Circles

1 Set x 8 Reps

Cable Lower Chest Raise Demonstration

Cable Lower Chest Raise

3 Sets x 8 Reps

Cable Front Raise Demonstration

Cable Front Raise

3 Sets x 8 Reps

Cable Lateral Raise Demonstration

Cable Lateral Raise

3 Sets x 8 Reps

Cable Deltoid Raise Demonstration

Cable Deltoid Raise

3 Sets x 8 Reps

Barbell Bench Press Demonstration

Barbell Bench Press

3 Sets x 8 Reps

Machine Incline Chest Press Demonstration

Machine Incline Chest Press

4 Sets x 8 Reps

Shoulders rotation Demonstration

Shoulders rotation

3 Sets x 8 Reps

Fri

core and cardio

Est. 51 min

9 exercises

Arm Circles Demonstration

Arm Circles

1 Set x 8 Reps

Machine Reverse Fly Demonstration

Machine Reverse Fly

3 Sets x 8 Reps

Cable One-Arm Side Bend Demonstration

Cable One-Arm Side Bend

3 Sets x 8 Reps

Cable Reverse Fly Demonstration

Cable Reverse Fly

3 Sets x 8 Reps

Cable One-Arm Reverse Fly Demonstration

Cable One-Arm Reverse Fly

1 Set x 8 Reps

Cable Kneeling Crunch (Rope) Demonstration

Cable Kneeling Crunch (Rope)

3 Sets x 8 Reps

Parallel Bar Hip Raise Demonstration

Parallel Bar Hip Raise

3 Sets x 8 Reps

Walking Demonstration

Walking

1 Set

Bench Weighted Decline Crunch Demonstration

Bench Weighted Decline Crunch

3 Sets x 8 Reps

Sat

leg and biceps

Est. 129 min

12 exercises

Arm Circles Demonstration

Arm Circles

1 Set x 8 Reps

Barbell Lunge Demonstration

Barbell Lunge

2 Sets x 8 Reps

Barbell Squat Demonstration

Barbell Squat

3 Sets x 8 Reps

Barbell Deadlift Demonstration

Barbell Deadlift

3 Sets x 8 Reps

Machine Seated Leg Curl Demonstration

Machine Seated Leg Curl

3 Sets x 8 Reps

Machine Leg Extension Demonstration

Machine Leg Extension

3 Sets x 15 Reps

Machine Calf Raise Demonstration

Machine Calf Raise

3 Sets x 8 Reps

Machine Seated Calf Raise Demonstration

Machine Seated Calf Raise

3 Sets x 8 Reps

Barbell Preacher Curl Demonstration

Barbell Preacher Curl

3 Sets x 8 Reps

Dumbbell One-Arm Preacher Curl Demonstration

Dumbbell One-Arm Preacher Curl

3 Sets x 8 Reps

Machine Bicep Curl Demonstration

Machine Bicep Curl

5 Sets x 8 Reps

Walking Demonstration

Walking

1 Set

Sun

back and triceps

Est. 85 min

17 exercises

Cable Lat Pulldown (Wide Grip) Demonstration

Cable Lat Pulldown (Wide Grip)

2 Sets x 8 Reps

Cable One-Arm Lat Pulldown Demonstration

Cable One-Arm Lat Pulldown

5 Sets x 8 Reps

Cable Elevated Row Demonstration

Cable Elevated Row

3 Sets x 8 Reps

Cable One-Arm Tricep Pushdown (Reverse Grip) Demonstration

Cable One-Arm Tricep Pushdown (Reverse Grip)

3 Sets x 8 Reps

Cable Reverse Crossover Demonstration

Cable Reverse Crossover

3 Sets x 25 Reps

Cable One-Arm Tricep Extension Demonstration

Cable One-Arm Tricep Extension

3 Sets x 8 Reps

Cable External Rotation Demonstration

Cable External Rotation

2 Sets x 12 Reps

Cable Shoulder Extension Demonstration

Cable Shoulder Extension

2 Sets x 8 Reps

Cable One-Arm Reverse Fly Demonstration

Cable One-Arm Reverse Fly

2 Sets x 8 Reps

Barbell Shrug Demonstration

Barbell Shrug

2 Sets x 8 Reps

Calf Raise On A Dumbbell Demonstration

Calf Raise On A Dumbbell

2 Sets x 8 Reps

Machine Reverse Fly Demonstration

Machine Reverse Fly

3 Sets x 8 Reps

Machine Tricep Extension Demonstration

Machine Tricep Extension

3 Sets x 8 Reps

Machine Deltoid Raise Demonstration

Machine Deltoid Raise

3 Sets x 8 Reps

Bench Weighted Decline Crunch Demonstration

Bench Weighted Decline Crunch

3 Sets x 8 Reps

Parallel Bar Hip Raise Demonstration

Parallel Bar Hip Raise

3 Sets x 8 Reps

Arm Circles Demonstration

Arm Circles

1 Set x 8 Reps

Any

abs

Est. 28 min

15 exercises

Dumbbell Farmers Carry Demonstration

Dumbbell Farmers Carry

2 Sets x 8 Reps

Weighted Crunch Demonstration

Weighted Crunch

3 Sets x 8 Reps

Weight Plate Russian Twist Demonstration

Weight Plate Russian Twist

3 Sets x 8 Reps

Leg Raise Demonstration

Leg Raise

1 Set x 25 Reps

Leg Pull-In Demonstration

Leg Pull-In

1 Set x 8 Reps

Alternating Floor Leg Raise Demonstration

Alternating Floor Leg Raise

1 Set x 8 Reps

Air Bike Demonstration

Air Bike

1 Set x 8 Reps

Bridge Demonstration

Bridge

1 Set

Plank Demonstration

Plank

1 Set

Straddle Stretch Demonstration

Straddle Stretch

1 Set x 8 Reps

Seated Hamstring Stretch Demonstration

Seated Hamstring Stretch

1 Set x 8 Reps

Extended Arm Child Pose Demonstration

Extended Arm Child Pose

1 Set x 8 Reps

Tricep Stretch Demonstration

Tricep Stretch

1 Set x 8 Reps

Arm Circles Demonstration

Arm Circles

1 Set x 8 Reps

One-Arm Wall Stretch Demonstration

One-Arm Wall Stretch

1 Set x 8 Reps

Any

stretch

Est. 19 min

6 exercises

Tricep Stretch Demonstration

Tricep Stretch

3 Sets x 8 Reps

Wall Calf Stretch Demonstration

Wall Calf Stretch

1 Set x 8 Reps

Kneeling Hip Flexor Demonstration

Kneeling Hip Flexor

2 Sets x 8 Reps

Upward Stretch Demonstration

Upward Stretch

2 Sets x 8 Reps

Dynamic Chest Stretch Demonstration

Dynamic Chest Stretch

2 Sets x 8 Reps

Extended Arm Child Pose Demonstration

Extended Arm Child Pose

1 Set x 8 Reps