7 Day Workout Plan Muscle Groups

Chest shoulders triceps forearms day 2.

7 day workout plan muscle groups. Also don t schedule shoulders right after chest. Try hammering one major muscle group chest legs and back per workout and supplement this work by splitting the rest of your session into moves that target two smaller muscle groups biceps. You will put too much strain on the muscle groups. Jump to the routine.

Calves hamstrings quadriceps glutes. The mistakes most people make when doing a 7 day split include. 6 day workout routine. Full plan as explained in detail above make sure to incorporate the periodized floor rpe ceiling approach by utilizing the rpe to percentage conversion chart above.

Here s an example of how you could combine muscle groups using the more detailed groups we outlined. The smaller muscles groups such as biceps triceps and calves should be trained twice a week. Lets pop some of this. Here is a sample push pull routine with workouts separated by a rest day.

Basically when you follow a 7 day split you use your two additional training days to bring up lagging body parts and muscle groups or to help you reach your goals much quicker. So if for example you feel that your chest is lagging in comparison to the rest of your body you would train your chest on day 6 perhaps repeating the same chest. Each day the first exercise is a diagnostic workout that lets you assess your 2014 strength gains. The 7 day split is manageable in terms of workout duration get in do your sets and go on about your day.

With 5 or 6 exercises per muscle group and 3 muscle groups per workout you re going to literally be spending hours in the gym to get through the workout. Do this workout for this one week only since it s very intense. And with a 6 day workout routine you are allowed one rest day per week. The routine is designed to be completed over the course of 6 weeks and can be repeated indefinitely.

Perform 3 4 sets of 8 12 repetitions for each exercise and rest for 2 3 minutes between sets day 1. Poor muscle group selection avoid scheduling arms right after a chest day. For each benchmark move you ll do 3 warm up sets to build up to a weight at which you can do exactly 7 reps no more no less.