A Sample 7-Day Workout Routine
- Monday :- Legs.
- Tuesday :- Back.
- Wednesday :- Shoulder.
- Thursday :- Chest.
- Friday :- Triceps.
- Saturday :- Biceps.
- Sunday :- Recovery.
1. Legs Exercises
- Squats. Squats strengthen the quads, hamstrings, glutes and lower back, improve overall leg and core strength, and help with balance and stability.
- Lunges.
- Deadlifts.
- Leg Press.
- Leg Extension.
- Calf Raises.
- Glute Bridges.
2. Back Exercises
- Lat pulldown.
- Back extension.
- Suspended row.
- Bent over.
- Rope Pull over.
- Quadruped single-arm dumbbell row.
- Wide dumbbell bent-over row.
3. Shoulder
- Overhead press.
- Barbell front raise.
- Dumbbell side lateral raise.
- Up Right row.
- Face pull.
- Reverse Pec-Dec Fly.
- Rare Delt Raises.
