Scribd
Upload
3 views2 pages

Workout Routine Clean

The document outlines a 7-day workout plan focusing on different muscle groups and cardio. It includes specific exercises for lower and upper body, rest days, and active recovery activities. Each workout day consists of a combination of strength training and cardio sessions to promote fitness and fat loss.

Uploaded by

mariyamtoha
Copyright
© All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
3 views2 pages

Workout Routine Clean

The document outlines a 7-day workout plan focusing on different muscle groups and cardio. It includes specific exercises for lower and upper body, rest days, and active recovery activities. Each workout day consists of a combination of strength training and cardio sessions to promote fitness and fat loss.

Uploaded by

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

Day 1 – Lower (Quads + Glutes)

■ Bodyweight Squats – 3 × 10–12

■ Leg Press – 3 × 10–12

■ Hyper Extension – 3 × 10–12

■ Cable Kickbacks – 3 × 10–12

■ Leg Extension – 3 × 10–12

■ Calf Raises – 3 × 10–12

■ Cardio: Incline walk – 15 min

Day 2 – Upper Body + Cardio

■ Peck Fly – 3 × 10–12

■ Shoulder Press – 3 × 10–12

■ Lat Pulldown – 3 × 10–12

■ Seated Row – 3 × 10–12

■ Dumbbell Curl – 3 × 10–12

■ Tricep Pushdown – 3 × 10–12

■ Plank – 3 × 20–30 sec

■ Abs Machine – 3 × 12

■ Cardio: Stair Climber – 15 min

Day 3 – Rest / Active Recovery

■ Light walking (6–8k steps)

■ Stretching

Day 4 – Lower (Glutes + Hamstrings)

■ Hip Thrust – 3 × 10–12

■ Romanian Deadlift – 3 × 10–12

■ Lying Leg Curl – 3 × 10–12

■ Glute Kickbacks – 3 × 10–12

■ Abduction Machine – 3 × 10–12

■ Calf Raises – 3 × 10–12

■ Cardio: Incline walk – 15 min


Day 5 – Upper + Core + Cardio

■ Dumbbell Chest Press – 3 × 10–12

■ Lat Pulldown – 3 × 10–12

■ Seated Row – 3 × 10–12

■ Dumbbell Curl – 3 × 10–12

■ Tricep Pushdown – 3 × 10–12

■ Lateral Raises – 3 × 10–12

■ Plank – 3 × 20–30 sec

■ Abs Machine – 3 × 12

■ Cardio: Stair Climber – 15 min

Day 6 – Cardio + Fat Loss Day

■ Incline Walking – 15 min

■ Stair Climber – 15 min

■ Optional: cycling or skipping

Day 7 – Full Rest

■ Complete rest

You might also like