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    7 Day Workout Plan - DR Workout

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    rox
    The document outlines a 7-day bodybuilding workout split routine. Each day focuses on a different body part combination and includes 3-5 exercises per muscle group consisting of 3-5 sets of 10-15 reps or 5 sets of 5 reps. Day 1 works the upper body, day 2 focuses on legs and abs, day 3 is push day, day 4 again targets legs and abs, day 5 works the pull muscles, day 6 returns to legs and abs, and day 7 finishes with another upper body session.

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    7 Day Workout Plan - DR Workout

    Uploaded by

    rox
    1K views1 page
    The document outlines a 7-day bodybuilding workout split routine. Each day focuses on a different body part combination and includes 3-5 exercises per muscle group consisting of 3-5 sets of 10-15 reps or 5 sets of 5 reps. Day 1 works the upper body, day 2 focuses on legs and abs, day 3 is push day, day 4 again targets legs and abs, day 5 works the pull muscles, day 6 returns to legs and abs, and day 7 finishes with another upper body session.

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    7 Day Workout Plan - Dr Workout

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    The document outlines a 7-day bodybuilding workout split routine. Each day focuses on a different body part combination and includes 3-5 exercises per muscle group consisting of 3-5 sets of 10-15 reps or 5 sets of 5 reps. Day 1 works the upper body, day 2 focuses on legs and abs, day 3 is push day, day 4 again targets legs and abs, day 5 works the pull muscles, day 6 returns to legs and abs, and day 7 finishes with another upper body session.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    1K views1 page

    7 Day Workout Plan - DR Workout

    Uploaded by

    rox
    The document outlines a 7-day bodybuilding workout split routine. Each day focuses on a different body part combination and includes 3-5 exercises per muscle group consisting of 3-5 sets of 10-15 reps or 5 sets of 5 reps. Day 1 works the upper body, day 2 focuses on legs and abs, day 3 is push day, day 4 again targets legs and abs, day 5 works the pull muscles, day 6 returns to legs and abs, and day 7 finishes with another upper body session.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    of 1

    Bodybuilding Workout

    7 Day
    Workout Routine
    7-day split workout
    Day 1: Upper
    Dr Workout
    Barbell bench press- 5 sets of 5 reps
    Incline barbell bench press- 3 sets of 10-15 reps
    Barbell row- 5 sets of 5 reps
    Cable row- 3 sets of 10-15 reps
    Overhead press- 5 sets of 5 reps
    EZ bar curl- 3 sets of 10-15 reps
    Skullcrusher- 3 sets of 10-15 reps

    Day 2: Legs & Abs

    Deadlift- 5 sets of 5 reps


    Leg extension- 3 sets of 10-15 reps
    Leg Curl- 3 sets of 10-15 reps
    Leg press- 3 sets of 10-15 reps
    Calf Raise- 3 sets of 10-15 reps
    Decline crunches- 3 AMRAP sets
    Lying leg raises- 3 AMRAP sets

    Day 3: Push

    Push-ups- 3 sets of 10-15 reps


    Bench Press- 3 sets of 10-15 reps
    Incline Bench- 3 sets of 10-15 reps
    Overhead press- 3 sets of 10-15 reps
    Arnold press- 3 sets of 10-15 reps
    Tricep Pushdowns- 3 sets of 10-15 reps
    Cable overhead tricep extension- 3 sets of 10-15 reps

    Day 4: Leg & Abs

    Squat- 5 sets of 5 reps


    Lunges- 3 sets of 10-15 reps
    Leg extension- 3 sets of 10-15 reps
    Leg Curl- 3 sets of 10-15 reps
    Calf Raise- 3 sets of 10-15 reps
    V crunch- 3 AMRAP sets
    Bicycle crunch- 3 AMRAP sets

    Day 5: Pull

    Pull ups- 3 sets of 10-15 reps


    Lat pull down- 3 sets of 10-15 reps
    Cable row- 3 sets of 10-15 reps
    Barbell curl- 3 sets of 10-15 reps
    Incline dumbbell curls- 3 sets of 10-15 reps
    Cable reverse curl- 3 sets of 10-15 reps
    Shrugs- 3 sets of 10-15 reps

    Day 6: Legs & Abs

    Deadlift- 5 sets of 5 reps


    Leg extension- 3 sets of 10-15 reps
    Leg curl- 3 sets of 10-15 reps
    Leg press- 3 sets of 10-15 reps
    Calf raise- 3 sets of 10-15 reps
    Tuck crunch- 3 AMRAP sets
    Russian twist- 3 AMRAP sets

    Day 7: Upper

    Incline Barbell Bench Press- 5 sets of 5 reps


    Decline Barbell Bench Press- 3 sets of 10-15 reps
    Barbell row- 5 sets of 5 reps
    Lat Pull Down- 3 sets of 10-15 reps
    Overhead press- 5 sets of 5 reps
    Preacher Curl- 3 sets of 10-15 reps
    Cable triceps pushdown- 3 sets of 10-15 reps

    drworkout.fitness

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