Question

Create a one week (7 days) workout

Tell me why you choose these workouts or rest activity

Hit Every Muscle Group

Leave adequate time for rest in between workouts or muscle groups

One week workout.

What you do

for example if you do bicep curls you would write

bicep curls 3x10 - 3 sets of 10 reps

rest - why you rest or choose an active rest workout.

Answer 1

1 week workout:-

Chest- 1day
Bench press (3 sets, 15 12 10 reps)
Incline dumbbell press (3 sets, 10 reps)
Flat bench flyes (2 sets, 10 reps)
Butterflies (2 sets, 10reps)

Biceps and Triceps- 2nd day
Cable rope overhead triceps extension (3sets,15rps)
Dumbbell kickback Triceps dips ( 3sets, 10rps)
Standing dumbbell triceps extension (3sets, 15rps)
Barbell bench press (3sets, 15 rps)

Back- 3rd day
Barbell deadlift (4 sets, 10 reps)
Bent over barbell row (3 sets, 10reps)
Weighted pull-ups (2 sets, 10 reps)
Wide-grip lat pull down (2, 10 reps)

Shoulders- 4th day
Military press (4 sets, 10reps)
Dumbbell shoulder press (2 sets, 10 reps)
Clean and press(2 sets, 10 reps)
Lateral raise (2 sets, 10reps)
Dumbbell rear delt row (3 sets, 10reps)

Legs- 5th day
Barbell squat (4 sets, 12, 10, 10, 7 reps)
Hack squat (2 sets, 10-15 reps)
Lunges (2 sets, 10-15 reps)
Lying leg curls (2 sets, 10-15 reps)
Seated leg curls (2-3 sets, 10-15 reps)

Intense exercise- 6th day
Burpees
Squat jumps
Running on treadmill

Rest- 7th day

Rest is necessary to relax for a while. I choose leg exercise and running at last days to give rest properly. more strength is needed for leg exercise.

Workout for 7 day in a proper way to strengthen the muscles and modify body in a desired shape.