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7-Day Strength Training Plan

The document outlines a weekly workout plan with exercises grouped into days focusing on different muscle groups including chest, back, legs and shoulders with sets and repetitions listed for each exercise.

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TLambert89955294
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6 views2 pages

7-Day Strength Training Plan

The document outlines a weekly workout plan with exercises grouped into days focusing on different muscle groups including chest, back, legs and shoulders with sets and repetitions listed for each exercise.

Uploaded by

TLambert89955294
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

Day 1

Bench Press
8-12 x 3
Set 1: _____
Set 2: _____
Set 3: _____
Push Up
8-12 x 3

Dumbbell Press
8-12 x 3
Set 1: _____
Set 2: _____
Set 3: _____
Concentration Curl
8-12 x 3
Set 1: _____
Set 2: _____
Set 3: _____
Pull Up
8-12 x 3
Set: ______
Standing Curls
8-12 x 3
Set 1: _____
Set 2: _____
Set 3: _____

Day 2
Squats
8-12 x 3
Set 1: _____
Set 2: _____
Set 3: _____
Leg Curl
8-12 x 3
Set 1: _____
Set 2: _____
Set 3: _____
Dips
8-12 x 3

Dumbbell Overhead
8-12 x 3
Set 1: _____
Set 2: _____
Set 3: _____
Bench Dips
8-12 x 3
Decline Sit Up
20 x 2
Plank
1 minute

Day 3
Shoulder Press
8-12 x 3
Set 1: _____
Set 2: _____
Set 3: _____
Upright Row
8-12 x 3
Set 1: _____
Set 2: _____
Set 3: _____
Pull Down
8-12 x 3
Set 1: _____
Set 2: _____
Set 3: _____
Row
8-12 x 3
Set 1: _____
Set 2: _____
Set 3: _____

Day 4
Bench Press
8-12 x 3
Set 1: _____
Set 2: _____
Set 3: _____
Push Up
8-12 x 3

Dumbbell Press
8-12 x 3
Set 1: _____
Set 2: _____
Set 3: _____
Concentration Curl
8-12 x 3
Set 1: _____
Set 2: _____
Set 3: _____
Pull Up
8-12 x 3
Set: ______
Standing Curls
8-12 x 3
Set 1: _____
Set 2: _____
Set 3: _____

Day 5-7
Rest

Rest

Rest

Rest

Rest

Rest

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