workout

7 day split training

4.67 ∙ 189 downloads

With random days off

Slawomir LaskiBy Slawomir Laski
workoutworkout

Abs, arms

exercise
Captains Chair Straight Leg Raise

2 sets

exercise
Cable Kneeling Crunch

3 sets

exercise
Cable Standing Crunch

2 sets

exercise
Cable Twist

3 sets

exercise
Extra Decline Sit-up

3 sets

exercise
Lever Bent-over Row with V-bar

2 sets

exercise
Barbell Curl

3 sets

exercise
Lying Single Extension

2 sets

exercise
Lever Seated Crunch

3 sets

exercise
Lever Seated Dip

2 sets

workoutworkout

Legs

exercise
Lever Leg Extension

2 sets

exercise
Trap Bar Deadlift

3 sets

exercise
Sled 45 degrees Leg Press

2 sets

exercise
Lever Lying Leg Curl

2 sets

exercise
Lever Seated Hip Abduction

3 sets

exercise
Lever Hip Thrust

2 sets

exercise
Smith Reverse Calf Raises

2 sets

workoutworkout

Chest, back

exercise
Hammer Grip Pull-up on Dip Cage

2 sets

exercise
Dumbbell Bench Press

3 sets

exercise
Smith Reverse-grip Press

2 sets

exercise
Incline Bench Press

3 sets

exercise
Lever Seated Fly

3 sets

exercise
Single Arm Cable Chest Fly

3 sets

exercise
Cable Seated One Arm Alternate Row

3 sets

exercise
Smith Bent Over Row

2 sets

exercise
Straight Back Seated Row

2 sets

workoutworkout

Shoulders, forearms

exercise
Lateral Raise

3 sets

exercise
Barbell Wide-grip Upright Row

3 sets

exercise
Peacher Hammer Curl

2 sets

exercise
Behind Back Finger Curl

3 sets

exercise
Dumbbell Shrug

3 sets

exercise
Lateral Raise

3 sets

exercise
Cable Standing Reverse Grip Curl

2 sets

exercise
Hammer Curl

3 sets

exercise
Cable One Arm Lateral Raise

2 sets

workoutworkout

Legs

exercise
Stationary Bike Run

1 sets

exercise
Lever Leg Extension

3 sets

exercise
Full Squat

3 sets

exercise
Trap Bar Deadlift

3 sets

exercise
Smith Sprint Lunge

3 sets

exercise
Smith Reverse Calf Raises

3 sets

exercise
Lever Hip Thrust

3 sets

exercise
Lever Seated Leg Press

3 sets

exercise
Lever Lying Leg Curl

3 sets

workoutworkout

Chest, triceps

exercise
Decline Bench Press

2 sets

exercise
Incline Fly

2 sets

exercise
Incline Bench Press

2 sets

exercise
Chest Dip

2 sets

exercise
Single Arm Cable Chest Fly

3 sets

exercise
Cable Low Fly

2 sets

exercise
Cable Standing Fly

2 sets

exercise
Cable Standing High Cross Triceps Extension

2 sets

exercise
Cable Pushdown

2 sets

exercise
Cable Standing One Arm Triceps Extension

2 sets

workoutworkout

Back,Biceps

exercise
Pull-up

3 sets

exercise
Captains Chair Straight Leg Raise

2 sets

exercise
Cable Straight Back Seated Row

3 sets

exercise
Cable one arm lat pulldown

3 sets

exercise
Cable Lateral Pulldown with V-bar

1 sets

exercise
Cable Standing Inner Curl

2 sets

exercise
Cable One Arm Biceps Curl

2 sets

exercise
Dumbbell Preacher Curl

2 sets

exercise
Dumbbell Incline Hammer Curl

2 sets

exercise
Cable Pulldown Bicep Curl

2 sets

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