25
Sep
2019
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7 Day Strength Workout

A 7 Day Strength Workout split into 4 days. You will alternate upper and lower body workouts while adding in some core exercises. Different days target different muscle groups giving you a balanced and challenging weekly workout.

 

MONDAY – UPPER BODY STRENGTH

Complete the exercises using a weight that is challenging. Rep range is between 8 and 10 reps and 4 sets. So aim to use your 8-10 rep max weight. Rest time between sets is 60-90 seconds. Where I have stated exercise a or b perform these exercises as a superset. E.g. complete one after the other then rest.

1a. Bench Press

1b. Barbell Bent Over Row

 

2a. Barbell Shoulder Press

2b. Narrow Grip Bench Press

 

3a. Dumbbell Bicep Curl

3b. Dumbbell Overhead Tricep Extension

 

4a.Cable Rotation

4b. Lying Leg Raises

 

TUESDAY – LOWER BODY STRENGTH

Use the same principles outlined in Monday’s strength workout.

1.Barbell Back Squat

 

2.Prone Leg Curl

 

3.Leg Extension

 

4. Glute Hip Thrusts

 

WEDNESDAY – REST

 

THURSDAY – UPPER BODY STRENGTH

Use the same principles outlined in Monday’s strength workout.

1a. Dumbbell Chest Fly

1b. Dumbbell Reverse Fly

 

2a. Dumbbell Lateral Raises

2b. Dumbbell Front Raises

 

3a. Cable Bicep Curls

3b. Cable Tricep Pushdown

 

4. Decline Sit Up

 

FRIDAY – LOWER BODY STRENGTH

Use the same principles outlined in Monday’s strength workout.

1.Straight Leg Deadlift

 

2.Walking Lunges

 

3.Leg Press

 

4.Calf Raises

 

SATURDAY/SUNDAY – REST DAY WITH A FOCUS ON MUSCULAR REHABILITATION

 REST DAY. Full body stretch and foam rolling session

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