Scribd
Upload
6 views3 pages

7-Day Targeted Workout Plan

The document outlines a 7-day workout plan focusing on different muscle groups each day. It includes specific exercises for chest, triceps, back, biceps, legs, shoulders, and abs, with detailed sets and repetitions. Day 7 is designated as a rest day for full recovery.

Uploaded by

uthsara2008
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
6 views3 pages

7-Day Targeted Workout Plan

The document outlines a 7-day workout plan focusing on different muscle groups each day. It includes specific exercises for chest, triceps, back, biceps, legs, shoulders, and abs, with detailed sets and repetitions. Day 7 is designated as a rest day for full recovery.

Uploaded by

uthsara2008
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

7-Day Workout Plan (Based on Your Original Exercises)

Day 1 - Chest + Triceps + Abs


- Lever Chest Press - 3x10
- Incline Press - 3x10
- Chest Fly - 3x10
- Cable Fly - 3x10
- Push Ups - 2x Max
- Rope Push Down - 3x12
- Cable Triceps Pushdown - 3x12
- Overhead Cable Extension - 3x12
- Decline Crunch - 3x12
- Leg Raise - 3x12
- Wipers - 2x12

Day 2 - Back + Biceps + Forearms


- Machine Row - 3x10
- Lat Pulldown - 3x10
- Chin Ups - 2x Max
- T-Bar Row - 3x10
- One Arm DB Row - 3x10
- EZ Bar Curl - 3x12
- The Back BB Wrist Curl - 3x12
- Rotation - 3x12
- Reverse BB Curl - 3x12

Day 3 - Legs + Shoulders + Abs


- Barbell Squat - 3x10
- Seated Leg Curl - 3x12
- Leg Extension - 3x12
- Standing/Seated Calf Raise (Out/In/Straight) - 3x10
- Machine Shoulder Press - 3x10
- Lateral Raise - 3x12
- Face Pull - 3x12
- Decline Crunch - 3x15
- Oblique Pendulums - 3x12
- Wipers - 2x12

Day 4 - Chest + Biceps + Abs


- Lever Chest Press - 3x10
- Incline Press - 3x10
- Chest Fly - 3x10
- Cable Fly - 3x10
- Push Ups - 2x Max
- Alt DB Curl - 3x12
- Reverse BB Curl - 3x12
- DB Reverse Wrist Curl - 3x12
- Neutral Grip DB Wrist Curl - 3x12
- Russian Twist - 3x20
- Leg Raise - 3x12

Day 5 - Back + Triceps + Shoulders


- Cable Shrugs - 3x12
- Lat Pulldown - 3x10
- T-Bar Machine Row - 3x10
- Hyper Extensions - 3x15
- Rope Push Down - 3x12
- Cable Triceps Pushdown (Double) - 3x12
- Overhead Cable Extension - 3x12
- Arnold Press - 3x10
- Face Pull - 3x12

Day 6 - Legs + Abs + Light Back


- RDL (Barbell or DB) - 3x10
- Bulgarian Split Squat - 3x10 each leg
- Standing Calf Raise - 3x15
- Leg Extension - 3x12
- Hanging Leg Raise - 3x12
- Decline Crunch - 3x15
- Wipers - 2x12
- One Arm DB Row (Light) - 2x12
- Straight Arm Pulldown - 2x12

Day 7 - Rest
- Full Recovery Day

You might also like