sifridstadt

Apr 11th 2019

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Seven Days For Seven Homies

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6 DAYS - General Fitness - Intermediate

Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine

This plan supports Interval mode and Audio Cue & Pro Tips

UPPER BODY 1A 8 exercises, 55 mins

Cable Bicep Curl	4x15 reps	rest: 0s
Cable Tricep Pushdown (Rope)	4x15 reps	rest: 45s
Cable Seated Row	4x15 reps	rest: 30s
Cable Shoulder Extension	4x15 reps	rest: 0s
Cable Upright Row	4x15 reps	rest: 45s
Cable Rope Hammer Curl	4x15 reps	rest: 0s
Cable Tricep Pushdown (Rope)	4x15 reps	rest: 30s
	2x1 reps	rest: 60s

UPPER BODY 2A 0 exercises, 0 min

UPPER BODY 3A 0 exercises, 0 min

UPPER BODY 4A 0 exercises, 0 min

UPPER BODY 5A 0 exercises, 0 min

LOWER BODY 1A 8 exercises, 1 hr 13 mins

Machine Hip Abduction	2x50 reps	rest: 60s
Machine Hip Adduction	2x50 reps	rest: 60s
Bodyweight Walking Lunge	4x12 reps	rest: 0s
	4x12 reps	rest: 0s
Barbell Squat	6x10 reps	rest: 60s
Machine Leg Extension	2x50 reps	rest: 60s
Machine Seated Leg Curl	2x50 reps	rest: 60s
Machine Seated Calf Raise	2x50 reps	rest: 60s

LOWER BODY 2A 11 exercises, 1 hr 9 mins

Machine Hip Adduction	2x50 reps	rest: 60s
Machine Hip Abduction	2x50 reps	rest: 60s
	4x10 reps	rest: 0s
	4x10 reps	rest: 0s
	4x10 reps	rest: 0s
	4x10 reps	rest: 0s
	4x10 reps	rest: 0s
	4x10 reps	rest: 45s
Dumbbell Step-Up	4x15 reps	rest: 0s
Kettlebell Single-Leg Deadlift	4x15 reps	rest: 45s
Single-Leg Calf Raise	2x15 reps	rest: 60s

LOWER BODY 3A 8 exercises, 1 hr 18 mins

Machine Hip Abduction	2x50 reps	rest: 60s
Machine Hip Adduction	2x50 reps	rest: 60s
Barbell Squat	6x10 reps	rest: 60s
Hack Squat	4x15 reps	rest: 30s
Machine Leg Press	4x15 reps	rest: 30s
Barbell Deadlift	4x10 reps	rest: 60s
	4x15 reps	rest: 60s
Machine Seated Calf Raise	2x50 reps	rest: 60s

LOWER BODY 4A 0 exercises, 0 min

LOWER BODY 5A 0 exercises, 0 min

WEDNESDAY WEEK 1: FULL BODY HIIT 0 exercises, 0 min

WEDNESDAY WEEK 2: AB BLAST 0 exercises, 0 min

WEDNESDAY WEEK 3: HEAVY SHIT 6 exercises, 1 hr 3 mins

Machine Hip Adduction	1x100 reps	rest: 60s
Machine Hip Abduction	1x100 reps	rest: 60s
Barbell Squat	6x10 reps	rest: 60s
Machine Leg Curl (Prone)	1x100 reps	rest: 60s
Machine Leg Extension	1x100 reps	rest: 60s
Barbell Deadlift	6x10 reps	rest: 60s

WEDNESDAY WEEK 4: AB BLAST 0 exercises, 0 min

WEDNESDAY WEEK 5: YOGA RECOVERY 0 exercises, 0 min

UPPER BODY 1B 6 exercises, 52 mins

Barbell Shrug	4x15 reps	rest: 35s
Dumbbell Seated Shoulder Press	4x15 reps	rest: 35s
Dumbbell Lateral Raise	4x15 reps	rest: 0s
Dumbbell One-Arm Front Raise	4x15 reps	rest: 60s
Barbell Bench Press	4x10 reps	rest: 60s
Cable Lat Pulldown (Wide Grip)	4x15 reps	rest: 35s

UPPER BODY 2B 7 exercises, 57 mins

Dumbbell Bench Press	4x10 reps	rest: 45s
Barbell Decline Bench Press	4x10 reps	rest: 45s
Dumbbell Incline Bench Press	4x10 reps	rest: 45s
Machine Fly	4x10 reps	rest: 45s
Dumbbell One-Arm Row	4x10 reps	rest: 45s
Cable Lat Pulldown (Wide Grip)	4x10 reps	rest: 45s
Pull-Up	4x10 reps	rest: 45s

UPPER BODY 3B 0 exercises, 0 min

UPPER BODY 4B 0 exercises, 0 min

UPPER BODY 5B 0 exercises, 0 min

LOWER BODY 1B 11 exercises, 1 hr 28 mins

Machine Hip Abduction	2x50 reps	rest: 60s
Machine Hip Adduction	2x50 reps	rest: 60s
Barbell Shrug	4x15 reps	rest: 30s
Barbell Stiff-Leg Deadlift	6x10 reps	rest: 60s
Barbell Bent-Over Row	3x15 reps	rest: 0s
Barbell Upright Row	3x15 reps	rest: 45s
Barbell Clean and Jerk	6x10 reps	rest: 60s
Scissor Kick	3x20 reps	rest: 0s
Flutter Kick	3x20 reps	rest: 0s
Leg Raise	3x20 reps	rest: 0s
Plank	3x10 reps	rest: 60s

LOWER BODY 2B 8 exercises, 1 hr 6 mins

Machine Hip Abduction	2x50 reps	rest: 60s
Machine Hip Adduction	2x50 reps	rest: 60s
Machine Leg Extension	4x20 reps	rest: 0s
Machine Single-Leg Curl	4x10 reps	rest: 0s
Machine Single-Leg Press	4x20 reps	rest: 0s
Machine Leg Press (Wide Stance)	4x20 reps	rest: 0s
Machine Calf Raise	2x50 reps	rest: 60s
	4x10 reps	rest: 60s

LOWER BODY 3B 0 exercises, 0 min

LOWER BODY 4B 0 exercises, 0 min

LOWER BODY 5B 0 exercises, 0 min

SATURDAY WEEK 1: CARDIO BLAST 4 exercises, 1 hr 6 mins

Rowing	1x0 reps	rest: 10s
Step Machine	1x0 reps	rest: 5s
Elliptical Training	1x0 reps	rest: 30s
Walking	1x0 reps	rest: 15s

SATURDAY WEEK 2: YOGA RECOVERY 1 exercises, 1 hr 1 min

Yoga

1x0 reps

rest: 60s

SATURDAY WEEK 3: THE LADDER 25 exercises, 1 hr 0 min

Crunch	1x10 reps	rest: 0s
Air Bike	1x10 reps	rest: 0s
	1x10 reps	rest: 0s
	1x5 reps	rest: 0s
	1x5 reps	rest: 30s
Crunch	1x20 reps	rest: 0s
Air Bike	1x20 reps	rest: 0s
	1x20 reps	rest: 0s
	1x10 reps	rest: 0s
	1x10 reps	rest: 60s
Crunch	1x40 reps	rest: 0s
Air Bike	1x40 reps	rest: 0s
	1x40 reps	rest: 0s
	1x15 reps	rest: 0s
	1x15 reps	rest: 90s
Crunch	1x20 reps	rest: 0s
Air Bike	1x20 reps	rest: 0s
	1x20 reps	rest: 0s
	1x10 reps	rest: 0s
	1x10 reps	rest: 60s
Crunch	1x10 reps	rest: 0s
Air Bike	1x10 reps	rest: 0s
	1x10 reps	rest: 0s
	1x5 reps	rest: 0s
	1x5 reps	rest: 0s

SATURDAY WEEK 4: FULL BODY HIIT 8 exercises, 50 mins

	3x50 reps	rest: 0s
Medicine Ball Overhead Slam	3x10 reps	rest: 0s
	3x50 reps	rest: 0s
	3x10 reps	rest: 0s
	3x50 reps	rest: 0s
	3x5 reps	rest: 0s
	3x50 reps	rest: 0s
	3x10 reps	rest: 60s

SATURDAY WEEK 5: AB BLAST 6 exercises, 41 mins

	4x20 reps	rest: 0s
Air Bike	4x20 reps	rest: 0s
Weight Plate Rotation	4x20 reps	rest: 0s
Reverse Crunch	4x20 reps	rest: 90s
Plank	3x10 reps	rest: 60s
Side Bridge	3x10 reps	rest: 60s

SUNDAY WEEK 1: YOGA RECOVERY 1 exercises, 1 hr 1 min

Yoga

1x0 reps

rest: 60s

SUNDAY WEEK 2: LOW IMPACT RECOVERY 0 exercises, 0 min

SUNDAY WEEK 3: HYDRO-RECOVERY 0 exercises, 0 min

SUNDAY WEEK 4: INTENTIONAL MIVEMENT RECOVERY 0 exercises, 0 min

SUNDAY WEEK 5: BALANCE RECOVERY 0 exercises, 0 min

SUB WORKOUT: AB HELL 0 exercises, 0 min

SUB WORKOUT: DUMBBELL CIRCUIT 1 6 exercises, 31 mins

	3x14 reps	rest: 0s
Dumbbell Lunge	3x12 reps	rest: 0s
Dumbbell Seated Shoulder Press	3x12 reps	rest: 0s
Dumbbell Tricep Extension	3x15 reps	rest: 0s
Dumbbell Bicep Curl	3x15 reps	rest: 0s
Dumbbell Bent-Over Row	3x12 reps	rest: 60s