Scribd Logo
Upload

Welcome to Scribd!

  • 7 Day Split

    Uploaded by

    dsp8b8rdwd
    10 views2 pages
    The document outlines a 7-day workout program split into upper body, lower body, and full body days. Day 1 focuses on barbell bench press, goblet squats, and lunges. Day 2 targets deadlifts, lat pulldowns, and bicep curls. Day 3 includes cardio and mobility work. The remaining days alternate between upper body pushing and pulling exercises, lower body exercises, and full body movements.

    Original Description:

    7 day split workout routine in weightlifting

    Copyright

    © © All Rights Reserved

    Available Formats

    XLSX, PDF, TXT or read online from Scribd

    Did you find this document useful?

    Is this content inappropriate?

    Report this Document
    The document outlines a 7-day workout program split into upper body, lower body, and full body days. Day 1 focuses on barbell bench press, goblet squats, and lunges. Day 2 targets deadlifts, lat pulldowns, and bicep curls. Day 3 includes cardio and mobility work. The remaining days alternate between upper body pushing and pulling exercises, lower body exercises, and full body movements.

    Copyright:

    © All Rights Reserved
    Download as XLSX, PDF, TXT or read online from Scribd
    Flag for inappropriate content
    10 views2 pages

    7 Day Split

    Uploaded by

    dsp8b8rdwd
    The document outlines a 7-day workout program split into upper body, lower body, and full body days. Day 1 focuses on barbell bench press, goblet squats, and lunges. Day 2 targets deadlifts, lat pulldowns, and bicep curls. Day 3 includes cardio and mobility work. The remaining days alternate between upper body pushing and pulling exercises, lower body exercises, and full body movements.

    Copyright:

    © All Rights Reserved
    Download as XLSX, PDF, TXT or read online from Scribd
    Flag for inappropriate content
    of 2

    Day 1 Sets Reps Session Results

    Barbell Bench Press 4 6 * 10

    Goblet Squat 3 10 * 12

    Lunges 3 12 * 15

    Day 2 Sets Reps Session Results

    Barbell Deadlift 4 5*7

    Lat Pulldown 4 10 * 12

    Biceps Curl 3*4 12 * 15

    Day 3 Sets Reps Session Results

    15-30min Cardio *** ***

    Mobility Work *** ***

    Day 4 Sets Reps Session Results

    Barbell Bench Press Close Grip 4 8 * 10

    Front Squat 3 8 * 12

    Good Mornings 3 5 * 15

    Day 5 Sets Reps Session Results

    Dumbbell Bench Press 4 10 * 12

    Chin Up 3*4 3 * 10

    Lateral Raise 3 12 * 15

    Day 6 Sets Reps Session Results

    Barbell Squat 4 6 * 10

    Romanian Deadlift 4 8 * 10
    Seated Calf Raise 4 10 * 15

    Day 7 Sets Reps Session Results

    Barbell Bent Over Row 3 6 * 10

    Dumbbell Shoulder Press 3 10 * 12

    Chest Fly 3 12 * 15

    You might also like