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Day 1 - Chest, Abs Day 2 - Back Day 3 - Legs Day 4 - Off Day 5 - Shoulders, Traps Day 6 - Arms, Abs Day 7 - Off

This 7-day workout program splits the body into different muscle groups to be worked each day, with rest days scheduled every 4th day. Day 1 focuses on chest and abs. Day 2 targets the back. Day 3 works the legs. Day 4 is an off day. Day 5 hits shoulders and traps. Day 6 trains arms and abs. Day 7 is another off day before repeating the cycle. Each muscle group specifies 4 exercises to be done in 3-4 sets of 8-15 reps, following warm-up sets for larger muscle exercises.

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sethu
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139 views

Day 1 - Chest, Abs Day 2 - Back Day 3 - Legs Day 4 - Off Day 5 - Shoulders, Traps Day 6 - Arms, Abs Day 7 - Off

This 7-day workout program splits the body into different muscle groups to be worked each day, with rest days scheduled every 4th day. Day 1 focuses on chest and abs. Day 2 targets the back. Day 3 works the legs. Day 4 is an off day. Day 5 hits shoulders and traps. Day 6 trains arms and abs. Day 7 is another off day before repeating the cycle. Each muscle group specifies 4 exercises to be done in 3-4 sets of 8-15 reps, following warm-up sets for larger muscle exercises.

Uploaded by

sethu
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as DOCX, PDF, TXT or read online on Scribd
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Day 1 - Chest, Abs

Day 2 - Back

Day 3 - Legs

Day 4 - Off

Day 5 - Shoulders, Traps

Day 6 - Arms, Abs

Day 7 Off

CHEST
1
BARBELL BENCH PRESS - MEDIUM GRIP

2 warmup sets of 15-20 reps, 3-4 sets of 8-15 reps

2
INCLINE DUMBBELL PRESS

3-4 sets of 8-15 reps


3
DUMBBELL FLYES

3-4 sets of 8-15 reps

4
PUSHUPS

3-4 sets of 12-15 reps


BACK
1
BENT OVER BARBELL ROW

2 warmup sets of 15-20 reps, 4 sets of 8-15 reps

2
PULLUPS
4 sets of 8-15 reps

3
ONE-ARM DUMBBELL ROW

4 sets of 8-15 reps

4
BARBELL DEADLIFT

4 sets of 8-15 reps


SHOULDERS AND TRAPS
1
SEATED DUMBBELL PRESS

2 warmup sets of 15-20 reps, 3-4 sets of 8-15 reps

2
SIDE LATERAL RAISE
3-4 sets of 8-15 reps

3
SEATED BENT-OVER REAR DELT RAISE

3-4 sets of 8-15 reps

4
UPRIGHT BARBELL ROW

3-4 sets of 8-15 reps


5
DUMBBELL SHRUG

3-4 sets of 15-20 reps

LEGS
1
JUMP SQUAT
2 warmup sets of 15-20 reps, 3-4 sets of 8-15 reps

2
DUMBBELL SQUAT

3-4 sets of 8-15 reps

3
DUMBBELL STEP UPS

3-4 sets of 8-15 reps


4
BARBELL LUNGE

3-4 sets of 8-15 reps

5
STIFF-LEGGED BARBELL DEADLIFT

3-4 sets of 8-15 reps


6
STANDING DUMBBELL CALF RAISE

3-4 sets of 20-25 reps

7
STANDING CALF RAISES

3-4 sets of 20-25 reps


ARMS
1
BARBELL CURL

2 warmup sets of 15-20 reps, 3-4 sets of 8-15 reps

2
DUMBBELL ALTERNATE BICEP CURL
3-4 sets of 8-15 reps

3
CLOSE-GRIP BARBELL BENCH PRESS

3-4 sets of 15-20 reps

4
DUMBBELL ONE-ARM TRICEPS EXTENSION

3-4 sets of 8-15 reps


5
SEATED DUMBBELL PALMS-UP WRIST CURL

3-4 sets of 20-25 reps

ABS
1
CRUNCHES
3-4 sets of 15-20 reps

2
REVERSE CRUNCH

3-4 sets of 15-20 reps

3
BARBELL SIDE BEND

3-4 sets of 15-20 reps

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