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Hell SJ

The document outlines a 7-day workout plan focusing on different muscle groups each day. It includes exercises for chest, triceps, back, biceps, shoulders, legs, and abs, with specified repetitions and sets. The plan is structured to ensure a comprehensive strength training regimen throughout the week.

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technicalsuraj310
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48 views4 pages

Hell SJ

The document outlines a 7-day workout plan focusing on different muscle groups each day. It includes exercises for chest, triceps, back, biceps, shoulders, legs, and abs, with specified repetitions and sets. The plan is structured to ensure a comprehensive strength training regimen throughout the week.

Uploaded by

technicalsuraj310
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
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TUESDAY & WEDNESDAY - DAY 1 & 2

A. CHEST

1. Cable Cross Over (12x3)

2. Incline Dumbbell Press (12x3)

3. Decline Dumbbell Press (12x3)

B. TRICEPS

1. Bench Dips (12x3)

2. Parallel Bar Dips (10x3)

3. Overhead Movement (12x3)

C. BACK

1. Lat Pulldown (12x3)

2. Seated Row (12x3)

3. Back Extension (10x3)

D. BICEPS

1. Barbell Curl (12x3)

2. Bicep Curls (12x3)

3. Hammer Curls (12x3)

E. ABS

1. Pull-up Leg Raises (12x3)


THURSDAY & FRIDAY - DAY 3 & 4

A. SHOULDER

1. Shoulder Press (12x3)

2. Seated or Stand Lateral Raises (12x3)

3. Dumbbell Front Raises (12x3)

B. LEG

1. Lunges (12/10x3)

2. Leg Curls (15/12x3)

3. Bulgarian Split Squat (10x3)

4. Calf Raise (15x4)

A. CHEST

1. Push-up (Failure x3)

2. Flat Bench Press (12x4)

3. Chest Fly (Machine) (12/15x3 + 1-Low 8)

B. TRICEPS

1. 3 Variations of Cable (15x3 each)


SATURDAY & SUNDAY - DAY 5 & 6

A. BACK

1. Wide Row (12x3)

2. Pull-ups (15x3)

3. One-arm Dumbbell Row (12x3)

B. BICEPS

1. Z Bar Curls (15x3 + 2 Variations)

2. Bicep Curls (12x3)

3. Zottman Curls (12x3)

C. ABS

1. Ab Gliders (1st Room) (15x3)

A. SHOULDER

1. Rear Delt Fly (12x4)

2. Upright Rows (12x3)

3. Shrugs (15x3)

B. LEG

1. Smith Machine Squat (3 Variations) (12/8x3)

2. Leg Extension (As Need)

3. Leg Press (4x12/8)

4. Calf Raise (15x4)


MONDAY - DAY 7

A. ABS

1. Plank (30-60 Sec)

2. Bicycle Crunches (30x3)

3. Crunches (30x3)

4. Stretching (Full Body)

5. Leg Raise (20x3)

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