7 Day Workout Program (Build and Tone)


Monday: Chest/triceps

Pushups – 1 X 50
Dips – 1 X 50
Cable Fly’s – 4 X 12-15
Close Grip Push-ups – 4 X 12-15
Flat Bench Dumbbell Fly’s – 4 X 12-15
Rope Pushdowns – 4 X 12-15

Tuesday: Back/abs

Chin-ups And Pull Up Training
Bent Over Dumbbell Row – 4 X 12
Seated Single Arm Cable Row – 4 X 12-15
Hyper Extensions – 4 X 20 (with A Medicine Ball)
Wide Grip Pull-down – 4 X 12-15
Hanging Leg Raises – 3 X 10
Crunches – 3 X 10

Wednesday: Legs

Bar Squats – 4 X 12
Walking Lunges – 4 X 30
Jump Squats – 4 X 20
Lying Down Hamstring Curls – 4 X 15
Deadlifts – 4 X 15
Seated Hamstring Curls – 4 X 12-15

Thursday: Shoulders

Side Lateral Dumbbell Fly’s – 4 X 12-15
Front Dumbbell Raises – 4 X 12-15
Rear Fly’s – 4 X 12-15
Seated Shoulder Press – 4 X 12-15
Cable Side Raises – 4 X 10

Thursday: Interval Training

10 minute warm up
20 minutes HIIT sprints
10 minute cool down

Friday: Rest

Day off

Saturday: Legs

Bar Squats – 4 X 12
Walking Lunges – 4 X 30
Jump Squats – 4 X 20
Lying Down Hamstring Curls – 4 X 15
Deadlifts – 4 X 15
Seated Hamstring Curls – 4 X 12-15

Sunday: Interval Training

10 minute warm up
20 minutes HIIT sprints
10 minute cool down