7 Days Workout Plan

Wednesday
Monday (Chest) Tuesday (Back) Thursday (Tricep)
(Biceps)
3 Sets/12 3 Sets/12 Tricep Bench
Push-Ups 3 Sets/12 Reps Dead Lift Bicep Curl
Reps Reps Dip

Incline Push Bent Over 3 Sets/12 Hammer 3 Sets/12 Close Grip

3 Sets/12 Reps
Ups Row Reps Curl Reps Push Ups
Decline Push Dumbbell 3 Sets/12 3 Sets/12 Overhead
3 Sets/12 Reps Reverse Curl
Ups Shrug Reps Reps Extension
Dumbbell 3 Sets/12 Concentratio 3 Sets/12
3 Sets/12 Reps Skull Crusher
Scoop Reps n Curl Reps
3 Sets/12 3 Sets/12
Dumbbell Fly 3 Sets/12 Reps Wrist Curl
Reps Reps
rkout Plan

hursday (Tricep) Friday (Shoulder) Saturday (Legs) Sunday

Shoulder
3 Sets/12 3 Sets/12 Dumbbell 3 Sets/12
Overhead Rest Day
Reps Reps Squats Reps
Press
3 Sets/12 3 Sets/12 3 Sets/12
Front Raise Split Squat Rest Day
Reps Reps Reps
3 Sets/12 3 Sets/12 3 Sets/12
Lateral Raise Step Up Rest Day
Reps Reps Reps
3 Sets/12 Bent Over 3 Sets/12 3 Sets/12
Hip Thrust Rest Day
Reps Lateral Raise Reps Reps
3 Sets/12 3 Sets/12 3 Sets/12
Arnold Press Calf Raise Rest Day
Reps Reps Reps
3 Sets/12
Scott Press Rest Day
Reps