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Workout Plan - 7 day Cheat Sheet by

Workout Plan - 7 day
plan     health     exercise     workout     week

Monday – Chest

Exer­cise
Sets
Reps
Tempo
dumbbell flys
3
4-8
2s up 2s dn
dumbbell press
3
4-8
2s up 2s dn
incline press
3
4-8
2s up 2s dn
incline fly
3
4-8
2s up 2s dn
hip pushups*
3
4-8
2s up 2s dn
Weights: 45 – 70 minutes
Cardio: 20 minutes – jog, brisk walk or bike
* or bench press if you have a bench press with safety catch bars or a
competent spotter

Tuesday – Lats

Exer­cise
Sets
Reps
Tempo
weighted pullups
3
4-8
2s up 2s dn
dumbbell rows
3
4-8
2s up 2s dn
narrow grip pullups
3
4-8
2s up 2s dn
bent over rows
3
4-8
1s up 1s dn
altern­ating grip pullup
3
4-8
2s up 2s dn
Weights: 45 – 70 minutes
Cardio: 20 minutes – jog, brisk walk or bike

Wednesday – Legs

Exer­cise
Sets
Reps
Tempo
lunges
3
4-8 each leg
2s up 2s dn
stiff legged dead liftss
3
4-8
2s up 2s dn
skateboard squats*
3
4-8
2s up 2s dn
weighted calf raises
3
4-8
2s up 2s dn
hanging leg curls
3
4-8
2s up 2s dn
Weights: 45 – 70 minutes
Cardio: 20 minutes – jog, brisk walk or bike
* or squats if you have a squat cage w/safety catch bars or a competent spotter
 

Exercise Examples

Thursday – Shoulders

Exer­cise
Sets
Reps
Tempo
altern­ating dumbell press
3
4-8 each leg
2s up 2s dn
side raise
3
4-8
2s up 2s dn
reverse flys
3
4-8
2s up 2s dn
front raise
3
4-8
1s up 1s dn
shrugs
3
4-8
2s up 2s dn
inner&outer rotations
3
10-20
2s up 2s dn
Weights: 45 – 70 minutes
Cardio: 20 minutes – jog, brisk walk or bike
* or squats if you have a squat cage w/safety catch bars or a competent spotter

Friday – Arms

Exer­cise
Sets
Reps
Tempo
chair dips
3
4-8 each leg
2s up 2s dn
dumbbell french press
3
4-8
2s up 2s dn
scooby press
3
4-8
2s up 2s dn
forced negative dumbbell curls
3
4-8
2s up 2s dn
hammer curls
3
4-8
2s up 2s dn
reverse curls
3
4-8
2s up 2s dn
Cardio: 20 minutes – jog, brisk walk or bike
Weights: 45 – 70 minutes

Saturday - Sunday

Satu­rday:
Cardio­:jog, brisk walk or bike for 20 mins
Abs: Advanced Ab Workout + leg
Sund­ay:
Cardio­:jog, brisk walk or bike for 20 mis

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