Seven Days For Seven Homies
General
Intermediate
Machine strength
Plan Details
The Seven Days For Seven Homies routine by sifridstadt is a 40 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Routine detail
Mon
UPPER BODY 5A
Est. 0 min
0 exercises
This day is empty
Mon
UPPER BODY 2A
Est. 0 min
0 exercises
This day is empty
Mon
UPPER BODY 3A
Est. 0 min
0 exercises
This day is empty
Mon
UPPER BODY 4A
Est. 0 min
0 exercises
This day is empty
Mon
UPPER BODY 1A
Est. 55 min
8 exercises
Cable Bicep Curl
4 Sets x 15 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 15 Reps
Cable Seated Row
4 Sets x 15 Reps
Cable Shoulder Extension
4 Sets x 15 Reps
Cable Upright Row
4 Sets x 15 Reps
Cable Rope Hammer Curl
4 Sets x 15 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 15 Reps
Cable Alphabet
2 Sets x 1 Reps
Tue
LOWER BODY 5A
Est. 0 min
0 exercises
This day is empty
Tue
LOWER BODY 4A
Est. 0 min
0 exercises
This day is empty
Tue
LOWER BODY 1A
Est. 73 min
8 exercises
Machine Hip Abduction
2 Sets x 50 Reps
Machine Hip Adduction
2 Sets x 50 Reps
Bodyweight Walking Lunge
4 Sets x 12 Reps
Curtsey Lunge
4 Sets x 12 Reps
Barbell Squat
6 Sets x 10 Reps
Machine Leg Extension
2 Sets x 50 Reps
Machine Seated Leg Curl
2 Sets x 50 Reps
Machine Seated Calf Raise
2 Sets x 50 Reps
Tue
LOWER BODY 3A
Est. 78 min
8 exercises
Machine Hip Abduction
2 Sets x 50 Reps
Machine Hip Adduction
2 Sets x 50 Reps
Barbell Squat
6 Sets x 10 Reps
Hack Squat
4 Sets x 15 Reps
Machine Leg Press
4 Sets x 15 Reps
Barbell Deadlift
4 Sets x 10 Reps
Sumo Squats
4 Sets x 15 Reps
Machine Seated Calf Raise
2 Sets x 50 Reps
Tue
LOWER BODY 2A
Est. 70 min
11 exercises
Machine Hip Adduction
2 Sets x 50 Reps
Machine Hip Abduction
2 Sets x 50 Reps
Banded Walk
4 Sets
Banded Frog Jumping
4 Sets x 10 Reps
Dead Bugs On Bosu
4 Sets x 10 Reps
Plank Jacks On Bosu
4 Sets x 10 Reps
Bosu Side Steppers
4 Sets x 10 Reps
Bulgarian Split Squats on Bosu Ball with Kick
4 Sets x 10 Reps
Dumbbell Step-Up
4 Sets x 15 Reps
Kettlebell Single-Leg Deadlift
4 Sets x 15 Reps
Single-Leg Calf Raise
2 Sets x 15 Reps
Wed
WEDNESDAY WEEK 1: FULL BODY HIIT
Est. 0 min
0 exercises
This day is empty
Wed
WEDNESDAY WEEK 2: AB BLAST
Est. 0 min
0 exercises
This day is empty
Wed
WEDNESDAY WEEK 4: AB BLAST
Est. 0 min
0 exercises
This day is empty
Wed
WEDNESDAY WEEK 5: YOGA RECOVERY
Est. 0 min
0 exercises
This day is empty
Wed
WEDNESDAY WEEK 3: HEAVY SHIT
Est. 64 min
6 exercises
Machine Hip Adduction
1 Set x 100 Reps
Machine Hip Abduction
1 Set x 100 Reps
Barbell Squat
6 Sets x 10 Reps
Machine Leg Curl (Prone)
1 Set x 100 Reps
Machine Leg Extension
1 Set x 100 Reps
Barbell Deadlift
6 Sets x 10 Reps
Thu
UPPER BODY 4B
Est. 0 min
0 exercises
This day is empty
Thu
UPPER BODY 5B
Est. 0 min
0 exercises
This day is empty
Thu
UPPER BODY 3B
Est. 0 min
0 exercises
This day is empty
Thu
UPPER BODY 2B
Est. 57 min
7 exercises
Dumbbell Bench Press
4 Sets x 10 Reps
Barbell Decline Bench Press
4 Sets x 10 Reps
Dumbbell Incline Bench Press
4 Sets x 10 Reps
Machine Fly
4 Sets x 10 Reps
Dumbbell One-Arm Row
4 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 10 Reps
Pull-Up
4 Sets x 10 Reps
Thu
UPPER BODY 1B
Est. 53 min
6 exercises
Barbell Shrug
4 Sets x 15 Reps
Dumbbell Seated Shoulder Press
4 Sets x 15 Reps
Dumbbell Lateral Raise
4 Sets x 15 Reps
Dumbbell One-Arm Front Raise
4 Sets x 15 Reps
Barbell Bench Press
4 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 15 Reps
Fri
LOWER BODY 3B
Est. 0 min
0 exercises
This day is empty
Fri
LOWER BODY 4B
Est. 0 min
0 exercises
This day is empty
Fri
LOWER BODY 5B
Est. 0 min
0 exercises
This day is empty
Fri
LOWER BODY 1B
Est. 88 min
11 exercises
Machine Hip Abduction
2 Sets x 50 Reps
Machine Hip Adduction
2 Sets x 50 Reps
Barbell Shrug
4 Sets x 15 Reps
Barbell Stiff-Leg Deadlift
6 Sets x 10 Reps
Barbell Bent-Over Row
3 Sets x 15 Reps
Barbell Upright Row
3 Sets x 15 Reps
Barbell Clean and Jerk
6 Sets x 10 Reps
Scissor Kick
3 Sets x 20 Reps
Flutter Kick
3 Sets x 20 Reps
Leg Raise
3 Sets x 20 Reps
Plank
3 Sets
Fri
LOWER BODY 2B
Est. 66 min
8 exercises
Machine Hip Abduction
2 Sets x 50 Reps
Machine Hip Adduction
2 Sets x 50 Reps
Machine Leg Extension
4 Sets x 20 Reps
Machine Single-Leg Curl
4 Sets x 10 Reps
Machine Single-Leg Press
4 Sets x 20 Reps
Machine Leg Press (Wide Stance)
4 Sets x 20 Reps
Machine Calf Raise
2 Sets x 50 Reps
Medicine Ball With Friends
4 Sets x 10 Reps
Sat
SATURDAY WEEK 1: CARDIO BLAST
Est. 66 min
4 exercises
Rowing
1 Set
Step Machine
1 Set
Elliptical Training
1 Set
Walking
1 Set
Sat
SATURDAY WEEK 4: FULL BODY HIIT
Est. 51 min
8 exercises
Jump Rope For Superset
3 Sets x 50 Reps
Medicine Ball Overhead Slam
3 Sets x 10 Reps
Jump Rope For Superset
3 Sets x 50 Reps
Medicine Ball Squatting Wall Toss
3 Sets x 10 Reps
Jump Rope For Superset
3 Sets x 50 Reps
Burpees With Medicine Ball
3 Sets x 5 Reps
Jump Rope For Superset
3 Sets x 50 Reps
Lunges with Medicine Ball Twist
3 Sets x 10 Reps
Sat
SATURDAY WEEK 3: THE LADDER
Est. 60 min
25 exercises
Crunch
1 Set x 10 Reps
Air Bike
1 Set x 10 Reps
Plank Jacks
1 Set x 10 Reps
Plank Ups
1 Set x 5 Reps
Jump Squat
1 Set x 5 Reps
Crunch
1 Set x 20 Reps
Air Bike
1 Set x 20 Reps
Plank Jacks
1 Set x 20 Reps
Plank Ups
1 Set x 10 Reps
Jump Squat
1 Set x 10 Reps
Crunch
1 Set x 40 Reps
Air Bike
1 Set x 40 Reps
Plank Jacks
1 Set x 40 Reps
Plank Ups
1 Set x 15 Reps
Jump Squat
1 Set x 15 Reps
Crunch
1 Set x 20 Reps
Air Bike
1 Set x 20 Reps
Plank Jacks
1 Set x 20 Reps
Plank Ups
1 Set x 10 Reps
Jump Squat
1 Set x 10 Reps
Crunch
1 Set x 10 Reps
Air Bike
1 Set x 10 Reps
Plank Jacks
1 Set x 10 Reps
Plank Ups
1 Set x 5 Reps
Jump Squat
1 Set x 5 Reps
Sat
SATURDAY WEEK 2: YOGA RECOVERY
Est. 62 min
1 exercise
Yoga
1 Set
Sat
SATURDAY WEEK 5: AB BLAST
Est. 42 min
6 exercises
Reverse Dead Bug
4 Sets x 20 Reps
Air Bike
4 Sets x 20 Reps
Weight Plate Rotation
4 Sets x 20 Reps
Reverse Crunch
4 Sets x 20 Reps
Plank
3 Sets
Side Bridge
3 Sets
Sun
SUNDAY WEEK 3: HYDRO-RECOVERY
Est. 0 min
0 exercises
This day is empty
Sun
SUNDAY WEEK 4: INTENTIONAL MIVEMENT RECOVERY
Est. 0 min
0 exercises
This day is empty
Sun
SUNDAY WEEK 5: BALANCE RECOVERY
Est. 0 min
0 exercises
This day is empty
Sun
SUNDAY WEEK 2: LOW IMPACT RECOVERY
Est. 0 min
0 exercises
This day is empty
Sun
SUNDAY WEEK 1: YOGA RECOVERY
Est. 62 min
1 exercise
Yoga
1 Set
Any
SUB WORKOUT: AB HELL
Est. 0 min
0 exercises
This day is empty
Any
SUB WORKOUT: FULL BODY HIIT
Est. 0 min
0 exercises
This day is empty
Any
SUB WORKOUT: JESSE HATES US
Est. 0 min
0 exercises
This day is empty
Any
SUB WORKOUT: DUMBBELL CIRCUIT 1
Est. 31 min
6 exercises
Goblet Squat
3 Sets x 14 Reps
Dumbbell Lunge
3 Sets x 12 Reps
Dumbbell Seated Shoulder Press
3 Sets x 12 Reps
Dumbbell Tricep Extension
3 Sets x 15 Reps
Dumbbell Seated Bicep Curl
3 Sets x 15 Reps
Dumbbell Bent-Over Row
3 Sets x 12 Reps
Any
SUB WORKOUT: DUMBBELL CIRCUIT 2
Est. 28 min
4 exercises
Goblet Squat
4 Sets x 15 Reps
Dumbbell Stiff-Leg Deadlift
4 Sets x 15 Reps
Dumbbell Bent-Over Row
4 Sets x 15 Reps
Dumbbell Arnold Press
4 Sets x 15 Reps
