Best 7 Day Full Body Workout

Monday - Legs, Abs Workout


Legs:



Machine Leg Press - 3 sets, 10 - 12 reps

Squats                      3 sets, 10 - 12 reps

Reverse Lunges       3 sets, 10 - 12 reps

Lying Leg Curls      3 sets, 10 - 12 reps

Calf Raises             3 sets, 10 - 15 reps

Abs:



Air Bike Crunch            3 sets, 15 - 20 reps

Ab Wheel Rollout          3 sets,  10 - 15 reps

Cable Rope Crunch      3 Sets, 15 - 20 reps


Tuesday - Rest Day


Wednesday - Shoulder Workout




Seated Dumbbell Press       3 sets, 10 - 12 reps

Side Lateral Raises           3 sets, 10 - 12 reps

Front Lateral Raises        3 sets, 10 - 12 reps

Bent Over Raises            3 sets, 10 - 12 reps


Thursday - Rest Day


Friday - Back, Biceps Workout


Back:



Bent Over Barbell Rows     3 sets, 10 - 12 reps

One Arm Dumbbell Rows  3 sets, 10 - 12 reps

Lat pull Downs                 3 sets, 10 - 12 reps

Seated Cable Rows          3 sets, 10 - 12 reps

Biceps:



Barbell Curls                     3 sets, 10 - 12 reps

Incline Dumbbell Curls     3 sets, 10 - 12 reps

Concentration Curls          3 sets, 10 - 12 reps

Standing Cable Curls        3 sets, 10 - 12 reps


Saturday - Rest Day


Sunday - Chest, Tricep Workout


Chest:



Dumbbell Bench Press      3 sets, 10 - 12 reps

Incline Dumbbell Press   3 sets, 10 - 12 reps

Dumbbell Flyes                    3 sets, 10 - 12 reps

Press Ups                        3 sets, 90 second rest

Triceps:




Tricep Dumbell Kickbacks    3 sets, 10 - 12 reps

Seated Tricep Extensions     3 sets, 10 - 12 reps

Lying Tricep Extensions      3 sets, 10 - 12 reps

Bench Dips                          3 sets, 90 second rest