New 7 Day Home & Gym Workout Routine

For intermediate-advanced fitness enthusiasts trying to reduce bodyfat and increase lean muscle mass. 

Day 1: Total Body Lifting / Intervals

5 Minutes Elliptical w/ Arms

1x Wide Pushups Warmup
1x Close Grip Pushup Warmup

1x Dumbbell front and lateral raises (10 lb dumbbells) Warmup

2x Lat Pulldown Machine 90-110+ lbs vary grips

2x Chest Press Machine 90-110+ lbs vary grips

5 Minutes Bike Resistance 10-12 Speed 60-80 RPM

2x Dumbbell Squats 25-30 lb dumbbells

2x Physioball alternating twisting crunches

5 Minutes ArcTrainer w/ mobile Arms Resistance 12-15

2x Planks
2x Mountain Climbers 12 on each leg

1x Pushups until failure

5 Minutes Treadmill Incline walk (cooldown)

Day 2: Cardio

35-45 Minute Walk/Job Combo, hills if you can

Day 3: Chest, Shoulders, Triceps

5 Minutes Elliptical w/ Arms

1x Wide Pushups Warmup
1x Close Grip Pushup Warmup

1x Dumbbell front and lateral raises (10 lb dumbbells) Warmup

3x Chest Press Machine 100-130+ lbs vary grips

3x Dumbbell Chest Flies 20-25 lb dumbbells

3x Dumbbell Incline Chest Presses 25-30 lb dumbbells

2x Dumbell Standing Shoulder Press 15-20 lb dumbbells
3x Tricep Bench Dips

1x front and lateral dumbbell raises til failure (10 lb dumbbells)

1x Pushups until failure

1x Tricep Bench dips til failure

1x Plank hold until failure

Day 4: Cardio & Abs / Core

3x Crunches with 5-10 lb dumbbell or plate held straight up in the air

3x Planks including some single leg raises (1 second each)
2x Heel Taps 12 taps on each side

3x Hip Bridges / Single Leg Hip Bridges
2x Mountain Climbers 12 on each side

35-45 Minutes Stairclimber or Other Moderate Cardio

Day 5: Legs, Biceps, Back Abs, Core

5 Min Cardio Row Machine (vary overhand, underhand, and close/wide grips)

1x Warmup Pushups

3x Row Machine 120 lbs

3x Lat Pulldown Machine 120 lbs

3x Single Arm Dumbbell Rows

3x Dumbbell Squats 20 lb dumbbells

2x Dumbbell Wide Squats 30 lb dumbbell

2x Dumbbell Hammer Curls 20 lb weights

2x Dumbbell Bicep curls 20 lb weights

2x Reverse Cable Flies (working upper back and rear shoulders)

5 Minutes cardio row machine (cool down)

Day 6: Core & Cardio

3x Twisting Crunches

3x Planks hold 20+ seconds per set

3x Hip Bridges / Single Leg Hip Bridges (do some holding, do some dynamic)
3x Alternating Heel Taps
2x Mountain Climbers 12 on each side

30-45 Minutes Cardio (your choice)

Day 7: Rest / Active Recovery

Light stretching, maybe 1 easy set of pushups / squats / crunches, optional 1-2 mile walk slow. Yardwork, work around the house, etc. 

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