Scribd Logo
Upload

Welcome to Scribd!

  • 79 views

    Day 1: Chest: Dumbbell Overhead Extension

    Uploaded by

    akash
    The document outlines a 7-day total body workout program that splits the body into different muscle groups each day. Day 1 focuses on the chest with exercises like bench press, incline presses, and flyes. Day 2 targets the triceps with exercises such as close-grip bench press, skullcrushers, and dips. Day 3 works the biceps with barbell curls, hammer curls, and preacher curls. Shoulders are the focus on Day 4 with presses, lateral raises, and rear delt work. Day 5 works the back with exercises like deadlifts, rows, and pull ups. Day 6 finishes with core and ab exercises including sit-ups and planks.

    Copyright:

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

    You might also like

    Day 1: Chest: Dumbbell Overhead Extension

    Uploaded by

    akash
    79 views2 pages
    The document outlines a 7-day total body workout program that splits the body into different muscle groups each day. Day 1 focuses on the chest with exercises like bench press, incline presses, and flyes. Day 2 targets the triceps with exercises such as close-grip bench press, skullcrushers, and dips. Day 3 works the biceps with barbell curls, hammer curls, and preacher curls. Shoulders are the focus on Day 4 with presses, lateral raises, and rear delt work. Day 5 works the back with exercises like deadlifts, rows, and pull ups. Day 6 finishes with core and ab exercises including sit-ups and planks.

    Original Description:

    routine

    Original Title

    Workout

    Copyright

    © © All Rights Reserved

    Available Formats

    DOCX, 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 total body workout program that splits the body into different muscle groups each day. Day 1 focuses on the chest with exercises like bench press, incline presses, and flyes. Day 2 targets the triceps with exercises such as close-grip bench press, skullcrushers, and dips. Day 3 works the biceps with barbell curls, hammer curls, and preacher curls. Shoulders are the focus on Day 4 with presses, lateral raises, and rear delt work. Day 5 works the back with exercises like deadlifts, rows, and pull ups. Day 6 finishes with core and ab exercises including sit-ups and planks.

    Copyright:

    © All Rights Reserved
    Download as DOCX, PDF, TXT or read online from Scribd
    Flag for inappropriate content
    Download as docx, pdf, or txt
    79 views2 pages

    Day 1: Chest: Dumbbell Overhead Extension

    Uploaded by

    akash
    The document outlines a 7-day total body workout program that splits the body into different muscle groups each day. Day 1 focuses on the chest with exercises like bench press, incline presses, and flyes. Day 2 targets the triceps with exercises such as close-grip bench press, skullcrushers, and dips. Day 3 works the biceps with barbell curls, hammer curls, and preacher curls. Shoulders are the focus on Day 4 with presses, lateral raises, and rear delt work. Day 5 works the back with exercises like deadlifts, rows, and pull ups. Day 6 finishes with core and ab exercises including sit-ups and planks.

    Copyright:

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

    Day 1: Chest

    1. Barbell Bench Press (Diagnostic)


    4 sets of 12, 10, 10, 7 reps
    2. Incline Dumbbell Press
    3. Inclined Barbell Bench Press
    2 sets of 10-15 reps
    4. Dumbbell Flyes
    2 sets of 10-15 reps

    Day 2: Triceps
    1. Close-Grip Barbell Bench Press
    2 sets of 10-15 reps
    2. Skullcrusher
    2 sets of 10-15 reps
    3. Dumbbell Overhead Extension
    2 sets of 10-15 reps
    4. Dip Machine
    2 sets of 10-15 reps
    5. Tricep Dumbbell Kickback
    2 sets of 10-15 reps
    6. Cable Overhead Triceps Extension
    2 sets of 10-15 reps

    Day 3: Biceps
    1. Barbell Curl (Diagnostic)
    4 sets of 12, 10, 10, 7 reps
    2. Hammer Curls
    2 sets of 10-15 reps
    3. Seated Dumbbell Alternating Curl
    2 sets of 10-15 reps
    4. Preacher Curl
    2 sets of 10-15 reps
    5. Concentration Curls
    2 sets of 10-15 reps
    6. Forearms
    2 sets of 10-15 reps

    Day 4: Shoulders
    1. Seated Barbell Press (Diagnostic)
    4 sets of 12, 10, 10, 7 reps
    2. Barbell Reverse Press (Diagnostic)
    4 sets of 12, 10, 10, 7 reps
    3. Dumbbell Shoulder Press
    2 sets of 10-15 reps
    4. Side Lateral Raise
    2 sets of 10-15 reps
    5. Dumbbell Rear Delt Raise
    2 sets of 10-15 reps
    6. Dumbbell Shrug
    2 sets of 10-15 reps

    Day 5: Back
    1. Barbell Deadlift (Diagnostic)
    4 sets of 12, 10, 10, 7 reps
    2. Bent Over Barbell Row
    2 sets of 10-15 reps
    3. Weighted Pull Ups
    2 sets of 10-15 reps
    4. Wide-Grip Lat Pulldown
    2 sets of 10-15 reps
    5. Seated Cable Rows
    2 sets of 10-15 reps

    Day 6: Core and Abs


    SIT-UP
    ALTERNATE HEEL TOUCHERS
    BARBELL SIDE BEND
    BENT-KNEE HIP RAISE
    BOSU BALL

    http://www.bodybuilding.com/fun/the-7-day-total-body-
    overhaul.html

    You might also like