Plan Title: 7 Day Lower Body Workout

Plan Type: Workout

Summary: This program is a 7 day routine targeting your entire body and core. All workout routines benefit from changing the sets, weight and reps week to week. Week 1: 6-8 reps 4 sets- Muscle Mass Week 2: 12-15 reps 3-4 sets - Definition Week 3: 1-3 reps 5 sets - Power Week 4: 8-10 reps

Details:



	Leg Workout 1) Front Squats 3 Sets of 12 Reps 2) Lunges 3 Sets of 12 Reps 3) Step Ups 3 Sets of 12 Reps 4) Wide-Leg Squats 3 Sets of 12 Reps	15-20 Minutes of Cardio Workout of your choice
	Chest Workout 1) Chair Bench Press (Elastic Band) 3 Sets of 12 Reps 2) Knee Push Up (Modified Push Up) 3 Sets of 12 Reps 3) Wall Push Up 3 Sets of 12 Reps 4) Push Up 3 Sets of 12 Reps	15-20 Minutes of Cardio Workout of your choice
	Lower Body Workout 1) Squat Jump 3 Sets of 12 Reps 2) Squats 3 Sets of 12 Reps 3) Elastic Band Lunges 3 Sets of 12 Reps 4) Deadlifts 3 Sets of 12 Reps	15-20 Minutes of Cardio Workout of your choice
	Abdominals Workout 1) 30 Second Planks 3 Sets 2) Crunches 3 Sets of 12 Reps 3) Leg Lifts 3 Sets of 12 Reps	15-20 Minutes of Cardio Workout of your choice
	REST
	Upper Body 1) Bicep curls w/ Elastic Bands 3 Sets of 12 Reps 2) Wall Push Up 3 Sets of 12 Reps 3) Push Up 3 Sets of 12 Reps 2)	15-20 Minutes of Cardio Workout of your choice
	Whole Body 1) Front Squats 3 Sets of 12 Reps 2) Step Ups 3 Sets of 12 Reps 3) Leg Lifts 3 Sets of 12 Reps	15-20 Minutes of Cardio Workout of your choice

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Added: 5, July, 2009
From: joey1232

Category: Weight Lifting

Tags: lower body workout

7 Day Lower Body Workout

From : joey1232