7 Day Total Body Workout Plan


7 Day Total Body Workout Plan - Hi guys... Back with me here, Kayla Sweetie who will post the article about Bench press Body Workout Plan Decline dumbbell fly Exercises Incline dumbbell press Workouts. Hopefull this article 7 Day Total Body Workout Plan can help you and to be very helpful resource.

Barbell Squat

Day 1: Chest/Abs

Chest:

Bench press
Incline dumbbell press
Decline dumbbell fly
Dips

Abs:

Barbell rollout
Barbell russian twist
Swiss ball crunch
Flutter kicks

Day 2: Shoulders.

Seated dumbbell press
Seated Arnold press
Seated side lateral raise
Incline bench dumbbell front raise
Incline bench rear delt row
Day 3: Legs/Abs

Legs:

Barbell squats
Hack squats
Leg press machine
Leg extension machine 
Hamstring curls
Calf raises

Abs:

Lel raises
Medicine ball mountain climbers
Plank
V-ups

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Day 4: Back

Pull-ups  
Wide grip lat pull-downs  
V-bar lat pull-downs  
Barbell bent over rows  
Dumbbell rows 
Hyperextensions

Day 5: Arms

Double arm dumbbell curls 
EZ bar curls 
Preacher curl machine 
Triceps rope pushdowns 
Overhead triceps rope extensions 
Skull crushers 

Day 6: Cardio

(1) Treadmill, running: Sprints, 1 set, 15 secs 
(2) Treadmill, walking: Slow pace, 1 set, 45 secs

12 rounds

Day 7: Rest



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