Scribd
Upload
1 views

Copy of _Famous Seven

Uploaded by

Craig
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
1 views

Copy of _Famous Seven

Uploaded by

Craig
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
You are on page 1/ 3

Monday “Back & Tricep” Sets Reps

Reverse grip pull-ups (outside shoulder width) 3 10-12

V-grip high lat pulldowns (Incline bench) 3 8-10

Reverse grip barbell row 3 8-10

Low cable row 3 10-12

Famous 7 Straight arm pull-downs 7 8-12

Tricep rope pulldowns 3 10-12

Close grip bench press 3 8-10

Weighted dips 3 8-10

Famous 7 Overhead cable extension 7 8-12

*30-45 second rest between sets

Tuesday “Shoulder & Bicep” Sets Reps

Seated lateral raises 4 10-12

Seated dumbbell shoulder press 4 8-10

Spider bench front raise 3 8-10

Famous 7 Standing “Charles Glass” lateral raise 7 8-12

Spider straight bar curls 7 10-12

Standing ez curls 3 8-10

Alternating dumbbell curls 3 1-10

Famous 7 Tricep rope hammer curls 7 10-12

*30-45 second rest between sets


Wednesday “Legs & Abs” Sets Reps

Dumbbell leg extension 4 10-12

Squats 3 8-10

Hack squats 3 8-10

Famous 7 Goblet squat (shoulder width) 7 10-12

Good mornings (weighted) 3 10-12

Stiff-leg deadlifts 3 8-10

Famous 7 Lying dumbbell leg curls 7 8-12

**Reverse crunch 4 14-20

**Medicine ball Russian twist 4 14-20

**Hanging leg raise (alternating left to right) 4 12-16

* 30-45 second rest between sets


** Abs are to be done as a circuit

Thursday “Bicep & Tricep” Sets Reps

Famous 7 seated dumbbell curls 7 10-12

Incline dumbbell curls 3 8-10

Cable curls (triceps on the bench like a preacher curl) 3 8-10

Famous 7 Straight-bar spider curls 7 10-12

Reverse cable push-downs 3 10-12

Close grip bench press 3 8-10

Skull crushers 3 8-10

Famous 7 Incline bench tricep rope 7 8-12

*30-45 second rest between sets


Friday “Chest & Calves” Sets Reps

Dumbell incline press 4 10-12

Flat bench fly 3 8-10

Flat barbell bench press 3 8-10

Famous 7 standing cable crossover 7 10-12

Standing calf raise 4 10-12

Wood plank calf raise 4 10-12

Famous 7 Seated calf raise (45lb plates on lap) 7 10-12

*30-45 second rest between sets

You might also like