7 Day - My Custom Routine

Workout Name : 7 Day - My Custom Routine

Shared By : hazzdah VIP

Information

Frequency : 7 days / week
Day Type : Numerical
Type : General Fitness
Difficulty : Beginner
Downloads / Views : 1 / 101

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Description

To create your own custom workout, set this workout as your current routine and add your own exercises!

Where is my workout?
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".

Renaming Workout Days
Swipe left to rename, change the status or duplicate workout days.

Changing Default Reps and Starting Weight
Swipe left on the exercise cell and tap the edit icon.

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Day 1 A//Chest, Shoulders & Triceps
Muscle Exercise Name Timer Reps Sets Track

Chest

Barbell Bench Press Barbell Bench Press 120 sec 3 5 Progress Chart

Chest

Barbell Bench Press Barbell Bench Press 0 sec Undefined 1 Progress Chart

Shoulders

Barbell Behind The Head Military Press Barbell Behind The Head Military Press 60 sec 8 3 Progress Chart

Triceps

Weighted Tricep Dips Weighted Tricep Dips 60 sec 10 3 Progress Chart

Chest

Cable Standing Up Straight Crossovers Cable Standing Up Straight Crossovers 30 sec 10 5 Progress Chart

Triceps

Cable Rope Overhead Triceps Extension Cable Rope Overhead Triceps Extension 30 sec 10 5 Progress Chart

Shoulders

Dumbbell Seated Side Lateral Raise Dumbbell Seated Side Lateral Raise 15 sec 10 5 Progress Chart
Day 2 A//Back, Triceps & Biceps
Muscle Exercise Name Timer Reps Sets Track

Back

Barbell Deadlift Barbell Deadlift 120 sec 3 5 Progress Chart

Back

Barbell Deadlift Barbell Deadlift 0 sec Undefined 1 Progress Chart

Back

Chin Up Chin Up 60 sec 8 3 Progress Chart

Back

Dumbbell Incline Bench Two Arm Row Dumbbell Incline Bench Two Arm Row 60 sec 10 3 Progress Chart

Shoulders

Dumbbell Shoulder Shrug Dumbbell Shoulder Shrug 30 sec 10 5 Progress Chart

Biceps

Barbell Curl Barbell Curl 30 sec 10 5 Progress Chart

Shoulders

Cable Reverse Fly Cable Reverse Fly 15 sec 10 5 Progress Chart
Day 3 A//Quads, Hamstrings & Calves
Muscle Exercise Name Timer Reps Sets Track

Upper Legs

Barbell Squat Barbell Squat 120 sec 3 5 Progress Chart

Upper Legs

Barbell Squat Barbell Squat 0 sec Undefined 1 Progress Chart

Back

Barbell Good Morning Barbell Good Morning 60 sec 8 3 Progress Chart

Upper Legs

Leg Press Leg Press 60 sec 10 3 Progress Chart

Glutes

Reverse Hyper on Flat Bench Reverse Hyper on Flat Bench 30 sec 10 5 Progress Chart

Upper Legs

Lying Leg Curls Lying Leg Curls 30 sec 50 5 Progress Chart

Lower Legs

Seated Calf Raise Seated Calf Raise 60 sec 8 3 Progress Chart
Day 4 ACTIVE REST
Day 5 B//Chest, Shoulders & Triceps
Muscle Exercise Name Timer Reps Sets Track

Shoulders

Barbell Shoulder Press Barbell Shoulder Press 120 sec 3 5 Progress Chart

Shoulders

Barbell Shoulder Press Barbell Shoulder Press 0 sec Undefined 1 Progress Chart

Chest

Barbell Incline Bench Press Barbell Incline Bench Press 60 sec 8 3 Progress Chart

Triceps

Barbell Close Grip Bench Press Barbell Close Grip Bench Press 60 sec 10 3 Progress Chart

Chest

Machine Fly Machine Fly 30 sec 10 5 Progress Chart

Triceps

Cable Rope Triceps Pushdown Cable Rope Triceps Pushdown 30 sec 10 5 Progress Chart

Shoulders

Cable One Arm Lateral Raise Cable One Arm Lateral Raise 15 sec 10 5 Progress Chart
Day 6 Workout 6
Muscle Exercise Name Timer Reps Sets Track

Chest

Add Your Own Exercises 60 sec 8 3 Progress Chart
Day 7 Workout 7
Muscle Exercise Name Timer Reps Sets Track

Chest

Add Your Own Exercises 60 sec 8 3 Progress Chart