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Gym

The document outlines a 7-day workout plan focusing on different muscle groups each day. Days 1 to 3 are dedicated to push, pull, and leg exercises, while Day 5 focuses on arms and Day 6 on shoulders, with rest days included. The plan includes various exercises with specified sets and repetitions for each muscle group.

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sasgamer1111
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5 views2 pages

Gym

The document outlines a 7-day workout plan focusing on different muscle groups each day. Days 1 to 3 are dedicated to push, pull, and leg exercises, while Day 5 focuses on arms and Day 6 on shoulders, with rest days included. The plan includes various exercises with specified sets and repetitions for each muscle group.

Uploaded by

sasgamer1111
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as TXT, PDF, TXT or read online on Scribd
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Day 1: Push

Chest:

Incline DB Press 4x20

DB Bench Press 4x10-8

Machine Flyes 3x12-10

Cable Chest Up to Low 4x15

Shoulders:

DB Machine Shoulder Press 3x15-10

Side Lateral Raises 4x20

Triceps:

Seated DB OverHead 4x12-10

Day 2: Pull

Back:

Lat PullDowns 3x15-10

Seated Cable Row 3x12-10

Barbell Row 4x12-10

Deadlift 3x8

Biceps:

Zigzag Curl 4x12-10

Day 3: Legs

Squat 3x8 + 10 reps 15sec rest 10 reps 15sec rest 10 reps

Leg Press 3x8 + 10 reps 15sec rest 10 reps 15sec rest 10 reps

Front Squat 4x8-10

Leg Extension 4x30 minimum

Leg Curl + Sumo Squat 3x12-10


Seated Calf 4x20

Standing Calf 4x20

Day 4: Rest

Day 5: Arms

Biceps:

DB Spider Curl 4x10

Incline DB Curl 3x14

Straight Bar Curl 4x12 (last to failure)

Triceps:

Single arm cable triceps extension 3x14

Leaning ScullCrushers 4x10

Cable Pushdown 4x12 (Last Set Drop Set)

Day 6: Shoulders

DB PRESS 3x15-10

Elevation disc 4x10 + Side Leteral Raises 4x20

single arm cable lateral raise 2x15

Smith Machine shrugs 4x15

Bird on inclined bench 4x15

Day 7: Rest

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