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Day 1 Chest, Shoulders, Triceps, Abs, Cardio

This document outlines a 7-day workout program that splits the body into different muscle groups each day, including: chest/shoulders/triceps, legs/calves, and back/biceps/forearms. Each day includes 3-4 exercises for each muscle group performed as 3-5 sets of 6-25 reps, as well as 20-30 minutes of cardio. The program is repeated on a weekly basis for continued muscle growth and fat loss.

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Gavin Marsden
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448 views3 pages

Day 1 Chest, Shoulders, Triceps, Abs, Cardio

This document outlines a 7-day workout program that splits the body into different muscle groups each day, including: chest/shoulders/triceps, legs/calves, and back/biceps/forearms. Each day includes 3-4 exercises for each muscle group performed as 3-5 sets of 6-25 reps, as well as 20-30 minutes of cardio. The program is repeated on a weekly basis for continued muscle growth and fat loss.

Uploaded by

Gavin Marsden
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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Day 1: Chest, Shoulders, Triceps, Abs, Cardio

● Incline Bench Presses 4 sets, 6 – 8 reps


● Incline Flyes 4 sets, 12 – 15 reps
● Flat Dumbbell Presses 3 sets, 6 – 8 reps
● Across Bench Pull-overs 3 sets, 15 – 20 reps
● Dumbbell Side Raises 4 sets, 10 – 12 reps
● Rear Pulley Crunches 4 sets, 12 – 15 reps
● Barbell Presses 4 sets, 6 – 8 reps
● Bench Dips 4 sets, 15 – 20 reps
● Push-downs 4 sets, 6 – 8 reps
● Two-Dumbbell Kickbacks 3 sets, 10 – 12 reps
● Hanging Leg Raises 3 sets, 15 – 20 reps (tri-set)
● Lying Leg Raises 3 sets, 15 – 20 reps(tri-set)
● Crunches 3 sets, 15 – 20 reps (tri-set)
● Cardio 20 – 30 minutes
Day 2: Legs, Calves, Cardio
● Leg Extensions 4 sets, 15 – 20 reps
● Squats 4 sets, 12 – 15 reps
● Lunges 4 sets, 10 – 12 reps (each leg)
● Lying Leg Curls 4 – 5 sets, 12 – 15 reps (bi-set)
● Stiff-Leg Deadlifts 4 – 5 sets, 12 – 15 reps (bi-set)
● Standing Calf Raises 3 – 4 sets, 20 – 25 reps (tri-set)
● Seated Calf Raises 3 – 4 sets, 12 – 15 reps (tri-set)
● Tibia Raises 3 – 4 sets, 20 – 25 reps (tri-set)
● Cardio 20 – 30 minutes
Day 3: Back, Biceps, Forearms
● Wide-Grip Pulldowns 4 sets, 12 – 15 reps
● Close-Grip Pulldowns 4 sets, 8 – 10 reps
● One-Dumbbell Rows 4 sets, 10 – 12 reps
● Half Deadlift/Shrugs 3 sets, 8 – 10 reps
● Hyperextensions 3 sets, 20 – 25 reps
● Incline Dumbbell Curls 4 sets, 10 – 12 reps
● Barbell Curls 3 – 4 sets, 8 – 10 reps
● One-Arm Pulley Curls 3 sets, 12 – 15 reps
● Pulley Compound Wrist Curls 3 sets, 12 – 15 reps
Day 4: Rest

Day 5: Chest, Shoulders, Triceps, Abs, Cardio


● Bench Presses 4 sets, 6 – 8 reps
● Incline Dumbbell presses 4 sets, 8 – 10 reps
● Cable Crossovers 3 sets, 15 – 20 reps
● Across-Bench Pullovers 3 sets, 12 – 15 reps
● Dumbbell Presses 4 sets, 6 – 8 reps
● Seated Bent-Over Side Raises 4 sets, 10 – 12 reps
● Lying Compound Side Raises 4 sets, 10 – 12 reps
● Rope Push-Downs 4 sets, 6 – 8 reps
● Overhead Pulley Extensions 4 sets, 12 – 15 reps
● Lying French Prsses 3 sets, 15 – 20 reps
● Hanging Leg Raises 3 sets, 12 – 15 reps (tri-set)
● Lying Leg Raises 3 sets, 12 – 15 reps (tri-set)
● Crunches 3 sets, 12 – 15 reps (tri-set)
● Cardio 20 – 30 minutes
Day 6: Legs, Calves, Cardio
● AHack Squats 4 sets, 12 – 15 reps
● 45-Degree Leg Presses 3 sets, 15 – 20 reps
● Leg Extension 4 sets, 15 – 20 reps
● Standing Leg Curls 4 sets, 12 – 15 reps
● Lying Leg Curls 4 sets, 10 – 12 reps
● Leg-Press Calf Raises 4 sets, 20 – 25 reps
● Seated Calf Raises 3 sets, 10 – 12 reps (bi-set)
● Tibia Raises 3 sets, 15 – 20 reps (bi-set)
● Cardio 20 – 30 minutes
Day 7: Back, Biceps, Forearms
● Wide Rear Pull-Downs 5 sets, 15 – 20 reps
● Low-Pulley Rows 4 sets, 6 – 8 reps
● T-Bar Rows 4 sets, 8 – 10 reps
● Dumbbell Shrugs 4 sets, 12 – 15 reps (bi-set)
● Hyperextensions 4 sets, 20 – 25 reps (bi-set)
● Concentration Curls 4 – 5 sets, 10 – 15 reps
● Barbell Preacher Curls 4 sets, 6 – 8 reps
● Zottman Curls 4 sets, 12 – 15 reps
● Barbell Wrist Curls 4 sets, 15 – 20 reps

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