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  • Sunday Tuesday Thursday Saturday: Monday Wednesday Friday

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    Chris Philip
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    This document outlines a 7 day weekly workout routine that focuses on different muscle groups each day. Day 1 is chest, shoulders and triceps with exercises like dumbbell bench press and Arnold press. Day 2 targets back and biceps with pull-ups, rows and curls. Day 3 works shoulders and triceps with overhead press and lateral raises. The routine continues with leg days, full body days, and includes cardio.

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    gym schedule

    Original Title

    Gym Schedule

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    This document outlines a 7 day weekly workout routine that focuses on different muscle groups each day. Day 1 is chest, shoulders and triceps with exercises like dumbbell bench press and Arnold press. Day 2 targets back and biceps with pull-ups, rows and curls. Day 3 works shoulders and triceps with overhead press and lateral raises. The routine continues with leg days, full body days, and includes cardio.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Flag for inappropriate content
    31 views1 page

    Sunday Tuesday Thursday Saturday: Monday Wednesday Friday

    Uploaded by

    Chris Philip
    This document outlines a 7 day weekly workout routine that focuses on different muscle groups each day. Day 1 is chest, shoulders and triceps with exercises like dumbbell bench press and Arnold press. Day 2 targets back and biceps with pull-ups, rows and curls. Day 3 works shoulders and triceps with overhead press and lateral raises. The routine continues with leg days, full body days, and includes cardio.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Flag for inappropriate content
    of 1

    Sunday Monday Tuesday Wednesday

    Thursday Friday
    Saturday

    Dumbbell bench press Pull-ups Arnold Press Leg Extension
    1

    4 sets 4 sets 4 sets 4 sets


    15, 12, 10, 8 reps max. reps 15, 12, 10, 8 reps 20, 20, 15, 15 reps


    Dumbbell Flye Reverse-grip pull-down Dumbbell Lateral Raise Leg Curl
    2

    4 sets 4 sets 4 sets 4 sets


    15, 15, 10, 10 reps 15, 12, 10, 8 reps 15 reps 20 reps

    Incline Push-ups Cable Row Overhead Press x2 Squats
    4 sets 4 sets 3 sets 4 sets
    3

    20 reps 20 reps 15 reps 15. 12, 10, 8 reps

    cardio



    rest

    rest
    Cable Cross-Over Lat Pulldown Bent-over lateral raise Dumbbell Lunge
    4

    1 set 1 set 3 sets 20 steps a leg


    30 reps 30 reps 15 reps

    Bodyweight Dips Standing dumbbell curls Calf Raise Reverse Crunch
    4 sets 3 sets 3 sets 3 sets
    5

    max. reps 15, 12, 10 reps 20, 15, 15 reps 20 reps




    Incline bench press Crunches & Plank Wrist Curl Cardio
    4 sets 2 sets 4 sets 30 minutes
    6

    15, 12, 10, 8 reps max 15 reps




    Pushdown Preacher Curls
    7

    3 sets 4 sets
    15, 12, 10 15, 12, 10, 8 reps

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