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2. Chest Flyes, 7 - 10 reps, 2 sets
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3. Dumbbell Bench Press, 5 - 10 reps, 2 sets
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4. Dumbbell Lateral Raises, 5 - 7 reps, 2 sets
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5. Skull Crushers, 5 - 8 reps, 3 sets
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6. Tricep Pushdowns, 9 - 11 reps, 4 sets
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**Day 5: Pull**
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1. Incline Curls, 7 - 9 reps, 3 sets
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2. Bent Over Rows, 9 - 12 reps, 3 sets
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3. Cable Curls, 6 - 8 reps, 4 sets
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4. Pull-Ups, 7 - 10 reps, 4 sets
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5. Hammer Curls, 6 - 11 reps, 3 sets
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6. Deadlifts, 10 - 13 reps, 4 sets
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7. Face Pulls, 7 - 10 reps, 3 sets
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**Day 6: Legs**
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1. Leg Extensions, 8 - 10 reps, 2 sets
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2. Squats, 9 - 14 reps, 2 sets
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3. Standing Calf Raises, 8 - 11 reps, 2 sets
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4. Bulgarian Split Squats, 5 - 8 reps, 2 sets
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5. Sitting Calf RaisesSitting Hamstring Curls, 6 - 9 reps, 3 sets
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**Day 7: Rest**
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### Beginner Routine 7
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**Day 1: Push**
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1. Pec Deck, 9 - 13 reps, 4 sets
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2. Overhead Dumbbell Press, 6 - 10 reps, 3 sets
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3. Incline Dumbbell Press, 7 - 10 reps, 2 sets
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4. Dumbbell Lateral Raises, 5 - 8 reps, 2 sets
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5. Barbell Bench Press, 9 - 14 reps, 2 sets
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**Day 2: Pull**
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1. Reverse Pec Deck, 7 - 11 reps, 4 sets
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2. Face Pulls, 10 - 15 reps, 2 sets
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3. Hammer Curls, 9 - 14 reps, 4 sets
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4. Dumbbell Curls, 10 - 14 reps, 4 sets
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5. Barbell Shrugs, 9 - 13 reps, 4 sets
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6. Pull-Ups, 8 - 10 reps, 2 sets
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7. Single Arm Rows, 9 - 11 reps, 4 sets
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**Day 3: Legs**
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1. Hamstring Curls, 9 - 14 reps, 2 sets
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2. Bodyweight Squats, 6 - 9 reps, 2 sets
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3. Glute Bridges, 6 - 11 reps, 4 sets
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4. Leg Extensions, 5 - 7 reps, 4 sets
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5. Leg Press, 7 - 10 reps, 2 sets
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6. Standing Calf Raises, 10 - 12 reps, 3 sets
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7. Goblet Squats, 10 - 13 reps, 2 sets
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**Day 4: Push**
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1. Overhead Dumbbell Extensions, 8 - 10 reps, 4 sets
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2. Barbell Bench Press, 6 - 8 reps, 3 sets
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3. Pec Deck, 6 - 10 reps, 3 sets
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4. Tricep Pushdowns, 6 - 8 reps, 4 sets
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5. Dumbbell Lateral Raises, 8 - 10 reps, 4 sets
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6. Incline Dumbbell Press, 5 - 7 reps, 3 sets
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7. Overhead Dumbbell Press, 6 - 10 reps, 4 sets
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**Day 5: Pull**
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1. Seated Cable Rows, 7 - 11 reps, 3 sets
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2. Hammer Curls, 9 - 13 reps, 2 sets
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3. Pull-Ups, 8 - 12 reps, 2 sets
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4. Dumbbell Curls, 9 - 11 reps, 4 sets
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5. Reverse Pec Deck, 7 - 12 reps, 3 sets
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6. Single Arm Rows, 10 - 15 reps, 4 sets
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7. Face Pulls, 6 - 8 reps, 2 sets
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**Day 6: Legs**
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1. Standing Calf Raises, 6 - 10 reps, 4 sets
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2. Leg Extensions, 8 - 10 reps, 2 sets
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3. Leg Press, 9 - 13 reps, 2 sets
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4. Bodyweight Squats, 7 - 11 reps, 3 sets
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5. Glute Bridges, 8 - 13 reps, 3 sets
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6. Hamstring Curls, 10 - 14 reps, 3 sets
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7. Goblet Squats, 9 - 14 reps, 2 sets
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**Day 7: Rest**
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### Intermediate Routine 7
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**Day 1: Push**
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1. Incline Barbell Press, 5 - 9 reps, 4 sets
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2. Skull Crushers, 7 - 10 reps, 3 sets
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3. Cable Lateral Raises, 6 - 9 reps, 2 sets
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4. Dumbbell Pullover, 8 - 10 reps, 3 sets
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5. Dumbbell Lateral Raises, 5 - 10 reps, 4 sets
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6. Dumbbell Bench Press, 8 - 12 reps, 3 sets
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7. Military Press, 5 - 9 reps, 4 sets
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**Day 2: Pull**
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1. Cable Curls, 10 - 13 reps, 3 sets
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2. Face Pulls, 7 - 12 reps, 3 sets
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3. Pull-Ups, 9 - 12 reps, 4 sets
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4. Rear Delt Flyes, 9 - 11 reps, 3 sets
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5. Bent Over Rows, 5 - 9 reps, 3 sets
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**Day 3: Legs**
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1. Squats, 7 - 10 reps, 4 sets
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Subsets and Splits
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