Stage1: The One Week Workout Exercise Routine
Day1 – Chest
Flat benchbarbell press – 4sets of 8 – 12 reps
Inclinedumbbell press –4 sets of 8 – 12 reps
Inclinedumbbell flyes –3 sets of 10 reps
Cablecrossovers– 3 sets of 15 reps
Push-ups–4 sets of 20 reps
Day2 – Shoulders
Seateddumbbell shoulder press – 4sets of 12 reps
Standingbarbell military press– 4 sets of 10 -12 reps
Dumbbelllateral raises –4 sets of 12 reps
Reardeltoid flyes –3 sets of 15 reps
EZbar upright rows– 4 sets of 15 reps
Dumbbellfront raises– 4 sets of 12 reps
Day3 – Legs
Barbell squats– 4 sets of 8– 10 reps
Hacksquats– 4 sets of 10 reps
Legpress machine– 3 sets of 10 reps
Legextension machine –3 sets of 10 reps
Hamstringcurls– 3 sets of 10 reps
Calfraises –3 sets of 20 reps
Day4 – Back and Abs
Chin-ups– 4 sets of 10reps
Widegrip lat pull-downs –4 sets of 12 reps
Closegrip lat pull-downs– 4 sets of 12 reps
Barbellbent over rows– 4 sets of 8 reps
Dumbbellrows– 4 sets of 8 – 10 reps per arm
Hyperextensions– 4 sets to failure
Andalso include an abs workout– see our abs exercises section here.
Day5 – Arms (Biceps, Triceps)
Double armdumbbell curls =4 sets 10 – 12 reps
EZbar curls –4 sets 10 reps
Preachercurl machine– 4 sets of 12 reps
Tricepsrope pushdowns– 4 sets of 15 reps
Overheadtriceps rope extensions– 4 sets of 15 reps
Skullcrushers– 4 sets of 10 reps
Days6 and 7
Hereis where things get interesting, because in reality, there is noright or wrong exercise or muscle group for you to train on days 6and 7, which is one of the reasons why these types of splits areconsidered so fun and so enjoyable.
Basically,when you follow a 7 day split, you use your two additional trainingdays, to bring up lagging body parts and muscle groups, or to helpyou reach your goals much quicker. So, if for example, you feel thatyour chest is lagging in comparison to the rest of your body, youwould train your chest on day 6 perhaps, repeating the same chestworkout from day 1.
Remember however,you will be training chest again on day 1, so never train chest onday 7, as it will still need additional time to recover.
Somepeople choose to use their additional training days, to train laggingbody parts on day 6, and will then use day 7 to perform cardio tohelp them burn calories and to help them get their body fatpercentages under control.
So,as an example, their training schedule, may look something like:
Day6 – Repeatchest workout from day 1
Day7– 60 minutes of steady state cardio.
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