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Sunday Tuesday Thursday Saturday: Monday Wednesday Friday

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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Chris Philip
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© © All Rights Reserved
Available Formats
Download as PDF, TXT or read online on Scribd
117 views

Sunday Tuesday Thursday Saturday: Monday Wednesday Friday

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.

Uploaded by

Chris Philip
Copyright
© © All Rights Reserved
Available Formats
Download as PDF, TXT or read online on Scribd
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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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