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Day 1: Legs | Day 2: Chest & Triceps | Day 3: Back Shoulders & Biceps | Day 4: Rest | Day 5: Rest | Day 6: Rest | Day 7: Rest |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1A. Barbell Squat | 4 sets | 6 reps | 60s | |
1B. Barbell Deadlift | 4 sets | 6 reps | 60s | |
2A. Dumbbell Alternating Rear Lunge![]() | 4 sets | 10 reps | 60s | |
2B. Barbell Glute Bridge | 4 sets | 6 reps | 60s | |
2C. Cable Standing Shoulder External Rotation![]() | 4 sets | 6 reps | 60s | |
3A. Dumbbell Standing Calf Raise![]() | 3 sets | 6 reps | 60s | |
3B. Seated Calf Raise Machine![]() | 3 sets | 3 reps | 60s | |
4A. Superman from Floor | 3 sets | 8 reps | 60s | |
4B. General Side Plank![]() | 3 sets | 20 reps | 60s | |
4C. Twisting Decline Sit Up | 3 sets | 20 reps | 60s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1A. Barbell Bench Press | 4 sets | 6 reps | 60s | |
1B. Incline Dumbbell Press![]() | 4 sets | 6 reps | 60s | |
2. Pec Dec | 4 sets | 6 reps | 60s | |
3A. Chest Dips![]() | 4 sets | 10 reps | 60s | |
3B. Cable Tricep Extension![]() | 4 sets | 6 reps | 60s | |
4. EZ-Bar Skullcrusher![]() | 4 sets | 6 reps | 60s | |
5A. Weighted Exercise Ball Sit Up | 3 sets | 10 reps | 60s | |
5B. Single-leg Hip Thrust | 3 sets | 10 reps | 60s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Weighted Pullup![]() | 3 sets | 8 reps | 60s | |
2A. Bent Over Two-Dumbbell Row![]() | 4 sets | 6 reps | 60s | -Flat Bench |
2B. Renegade Row | 4 sets | 6 reps | 60s | |
3A. Seated Dumbbell Shoulder Press![]() | 4 sets | 6 reps | 60s | |
3B. Cable Lateral Raise![]() | 4 sets | 6 reps | 60s | |
4A. Standing Dumbbell Biceps Curl | 4 sets | 6 reps | 60s | |
4B. Alternating Incline Dumbbell Biceps Curl | 4 sets | 6 reps | 60s | |
5. Standing Dumbbell Biceps Curl | 4 sets | 21 reps | 60s | - https://www.livestrong.com/article/501115-7-7-7-bicep-exercise/ |
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