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  • 7-DAY FULL BODY WORKOUT PLAN

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    Ovidiu Negoita
    34 views2 pages
    This document outlines a 7-day workout split with different muscle groups targeted each day. Day 1 focuses on chest, triceps, and abs. Exercises include bench press, decline dumbbell bench press, skull crushers, and cable triceps extensions. Day 2 targets back, biceps, and abs with movements such as deadlifts, lat pulldowns, dumbbell rows, and bicep curls. Day 3 works shoulders, traps, and abs with exercises like dumbbell military press, lateral raises, and shrugs. Day 4 works quads, hamstrings, and calves using box jumps, hamstring curls, squats, and calf raises.

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    gym

    Original Title

    Gym Training Program

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    This document outlines a 7-day workout split with different muscle groups targeted each day. Day 1 focuses on chest, triceps, and abs. Exercises include bench press, decline dumbbell bench press, skull crushers, and cable triceps extensions. Day 2 targets back, biceps, and abs with movements such as deadlifts, lat pulldowns, dumbbell rows, and bicep curls. Day 3 works shoulders, traps, and abs with exercises like dumbbell military press, lateral raises, and shrugs. Day 4 works quads, hamstrings, and calves using box jumps, hamstring curls, squats, and calf raises.

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    34 views2 pages

    7-DAY FULL BODY WORKOUT PLAN

    Uploaded by

    Ovidiu Negoita
    This document outlines a 7-day workout split with different muscle groups targeted each day. Day 1 focuses on chest, triceps, and abs. Exercises include bench press, decline dumbbell bench press, skull crushers, and cable triceps extensions. Day 2 targets back, biceps, and abs with movements such as deadlifts, lat pulldowns, dumbbell rows, and bicep curls. Day 3 works shoulders, traps, and abs with exercises like dumbbell military press, lateral raises, and shrugs. Day 4 works quads, hamstrings, and calves using box jumps, hamstring curls, squats, and calf raises.

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    of 2

    Day1 - CHEST + TRICEPS + ABS

    Day2- BACK + BICEPS+ ABS

    Day 3 - Rest
    Day4 - SHOULDERS + TRAPS+ABS
    Day5 - QUADRICEPS + HAMSTRING + CALVES
    Day6 - Rest
    Day7 Rest

    Day1: Chest + Triceps + Abs


    Nr. Exercise Sets Reps Tempo Rest in Link to find how to do the exercise*
    seconds
    1 Bench Press 3 15 4110 120 https://ww w.youtube.com/watch?v=uVp27_BdCJM
    2 Decline Dumbbell Bench 3 10 3010 90 https://www.youtube.com/watch?v=VmB1G1K7v94
    Press
    3A** Incline Dumbbell Flye 2 15 2020 0 https://www.youtube.com/watch?v=ajdFwa-qM98
    3B** Narrow Bench Press 2 10 3110 90 https://www.youtube.com/watch?v=DI5PCKdDtLQ
    (Dumbbells stick one to
    another)
    4 Skull Crushers 3 10 3010 60 https://www.youtube.com/watch?v=d_KZxkY_0cM
    5 Cable Triceps Extensions 3 10 3010 60 https://www.youtube.com/watch?v=zoU-NBo1OI8
    *Ive put the links just in case we dont have a session in that day and we didnt manage to go through every exercise.
    Obviously I will show you everything.
    **3A and 3B => You are doing 3A and then with no rest continue with 3B, rest 90 seconds and start again with 3A
    - For ABS do 2 exercises: 3 sets for your upper part and 3 sets for your lower part. Only rest for a 5 deep breaths
    between sets

    Day2: Back + Biceps + Abs*


    Nr. Exercise Sets Reps Tempo Rest in Link to find how to do the exercise*
    seconds
    1 Deadlifts 4 6 4112 180 https://www.youtube.com/watch?v=mF8xnWSA65k
    2 Wide grip Lat pulldown 3 10 4010 90 https://www.youtube.com/watch?v=WMast6wAGFw
    3A Dumbbell Pullover 3 10 3020 0 https://www.youtube.com/watch?v=zUVzVXMh9Nc
    3B One Arm Dumbbell Row 3 10 3011 60 https://www.youtube.com/watch?v=pYcpY20QaE8
    4 Incline Dumbbell curls 3 10 3010 60 https://www.youtube.com/watch?v=soxrZlIl35U
    5 Reverse Incline 3 10 3010 60 https://www.youtube.com/watch?v=EsbDUxiCgs8
    Hammer Curls
    *For ABS do 2 exercises: 3 sets for your upper part and 3 sets for your lower part. Only rest for a 5 deep breaths between sets.

    Day3: Shoulders + Traps + Abs*


    Nr. Exercise Sets Reps Tempo Rest in Link to find how to do the exercise*
    seconds
    1 Dumbbell Military Press 4 8 3010 90 https://www.youtube.com/watch?v=qEwKCR5JCog
    2 Seated Lateral Raise 3 10 3010 60 https://www.youtube.com/watch?v=2DVTtCGoLqs
    3A Cable Face Pull 3 10 3020 0 https://www.youtube.com/watch?v=rep-qVOkqgk
    3B Reverse Flyes 3 10 3011 60 https://www.youtube.com/watch?v=ttvfGg9d76c
    4 Barbell Shrugs 3 10 2010 60 https://www.youtube.com/watch?v=NAqCVe2mwzM
    5 One arm Lateral Cable 3 10 3010 60 https://www.youtube.com/watch?v=xAUkHFLY7ow
    Shrug
    *For ABS do 2 exercises: 3 sets for your upper part and 3 sets for your lower part. Only rest for a 5 deep breaths between sets.
    Day4: Quads + Hamstrings
    Nr. Exercise Sets Reps Tempo Rest in Link to find how to do the exercise*
    seconds
    1A Box Jump 4 10 - 60 https://www.youtube.com/watch?v=hxldG9FX4j4
    1B Lying Hamstring Curl 4 10 4010 60 https://www.youtube.com/watch?v=1Tq3QdYUuHs
    2A Front Squat 3 6 5010 30 https://www.youtube.com/watch?v=wyDbagKS7Rg
    2B Back Squat 3 6 5010 120 https://www.youtube.com/watch?v=SW_C1A-rejs
    3 Leg Press 2 25,50* 2010 0 https://www.youtube.com/watch?v=IZxyjW7MPJQ
    4 Calf Raise (Calf Machine) 3 10 3010 60
    5 Calf Press (Leg Press) 3 10 3010 60
    *25 rep first set, then 50 rep drop set for the second set.

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