Home Split 7 Plans

LEGS

6 Sets (add weight as reps decrease) Simple Sets

1-30 Reps, 2- 20 Reps, 3-10 Reps, 4,5,6- 12 Reps

Squats

RDL

Wide Leg Squat

3 Sets 15

Front Lunges

SUPERSET WITH

1 Leg Bridge

3 Sets 12,15,20

Wide Leg Smith Squats, 1 sec pulse at bottom

3 X 30

Back Extension

SUPERSET WITH

Front Lunges

UPPER

6 Sets (add weight as reps decrease) Simple Sets

1-30 Reps, 2- 20 Reps, 3-10 Reps, 4,5,6- 12 Reps

Chest Press

Seated Shoulder Press

5 Sets 12

Seated Lat Raises

SUPERSET WITH

Arnold Press

5 Sets 12

Reverse Front Raise (press to start)

SUPERSET WITH

Underhand Front Raise

5 Sets 20 (drop every set, start heavy as can then drop as needed every set start back heavy)

Tricep Kickbacks

SUPERSET WITH

Tricep dips

LEGS

6 Sets (add weight as reps decrease) Simple Sets

1-30 Reps, 2- 20 Reps, 3-10 Reps, 4,5,6- 12 Reps

Thrusts

RDL

Goblet Squat

3 Sets 15

Static split Squat

SUPERSET WITH

Good Morning

3 Sets 12,15,20

Wide Leg Smith Squats, 1 sec pulse at bottom

3 SETS 30 Start Heavy and drop as you need to

Jump Squats

SUPERSET WITH

RDL

UPPER

6 Sets (add weight as reps decrease) Simple Sets

1-30 Reps, 2- 20 Reps, 3-10 Reps, 4,5,6- 12 Reps

Pull ups assisted/ 1 Arm DB Lat Pulldown on bench

Deadlifts

5 Sets 12

Y/I Riase

SUPERSET WITH

Seated Partial Lat Raises

5 Sets 12

1 Arm Row

SUPERSET WITH

Facedown bench row (position DB’s high up in row)

5 Sets 20 (drop every set, start heavy as can then drop as needed every set start back heavy)

Bicep Curl

SUPERSET WITH

Bicep Curl Pulley- Seated leaning back elbows high, bring to chin

GLUTES

6 Sets (add weight as reps decrease) Simple Sets

1-30 Reps, 2- 20 Reps, 3-10 Reps, 4,5,6- 12 Reps

Thrusts

Narrow smith Squat

Curtsy Lunges (reps each leg)

4 Sets 15 each side NO REST

Front Curtsy Lunge

SUPERSET WITH

1 Leg Squat (leg on bench)

4 Sets 20

Banded Kickbacks

SUPERSET WITH

Low Squat banded leg push out

3 Sets 12,15,20 (start high weight, reduce as reps do)

Low Crab Walk holding weight (step each side = 1 rep)

SUPERSET WITH

Kettlebell/ DB swings

SHOULDERS

6 Sets (add weight as reps decrease) Simple Sets

1-30 Reps, 2- 20 Reps, 3-10 Reps, 4,5,6- 12 Reps

Seated Press

Seated Lat Raises

6 Sets (add weight as reps decrease) Simple Sets

1-30 Reps, 2- 20 Reps, 3-10 Reps, 4,5,6- 12 Reps

Partial Standing Lat Raises

Standing Front Raises UNDERHAND cross body

6 Sets (add weight as reps decrease) Simple Sets

1-30 Reps, 2- 20 Reps, 3-10 Reps, 4,5,6- 12 Reps

Standing Lat Raises

Arnold Press

GLUTES EXTRA

6 Sets (add weight as reps decrease) Simple Sets

1-30 Reps, 2- 20 Reps, 3-10 Reps, 4,5,6- 12 Reps

1 Leg TRX lunge / use bench, weight by side

Cable Pull Through/ one leg reclined pigeon hip bridge

Static Back Lunges

4 Sets 15 each side NO REST

2 Bench weight lower inbetween squat

SUPERSET WITH

In out Jumps

4 Sets 20

1 Leg High Step Ups

SUPERSET WITH

Goblet Squat

3 Sets 12,15,20 (start high weight, reduce as reps do)

Weighted Walking lunges, weight by sides

SUPERSET WITH

Weighted Frog Jumps