Top 7 Day Workout You Can Do in Home
During the Year of Change, the need for discipline and routine have become increasingly obvious. I have incorporated set routines to my week for a number of reasons:
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- Better Safety
- Options to Intensify Your Workouts with Familiar Routines
- Ensure Full Range of Motion
- Compete Muscle Workout Each Week
- Accountability
All the weights can be adjusted to your skill level and of course, don’t attempt to perform any exercises you are not 100 per cent confident with, always consult a Doctor before any changes to your lifestyle.
Day 1
On the first day we will aim at getting muscle strength into our exercises. The first day is all about developing strength. We will do push based exercises and mostly weights. Also for extra cardio consider cycling or hitting the treadmill.
| Exercise | Sets | Reps | Time |
| Bench Press | 3 | 5 | 2 – 3 minutes |
| Dumbbell Side Bend | 3 | 5 | 2 – 3 minutes |
| Biceps Curl | 3 | 10 | 4 – 5 minutes |
| Skull Crusher | 3 | 5 | 2 – 3 minutes |
| Dumbbell Arnold Press | 3 | 5 | 2 – 3 minutes |
Day 2
This day is mainly about squats. Squats are a great way of developing balance and developing core muscles as well as quadriceps along with calves. Thus, it is a complete leg workout.
| Exercise | Sets | Reps | Time |
| Squat | 3 | 10 | 3 – 4 minutes |
| Goblet Squat | 3 | 10 | 3 – 4 minutes |
| Bulgarian Split Squat | 3 | 10 | 3 – 4 minutes |
| Shrimp Squat | 3 | 10 | 3 – 4 minutes |
| Pistol Squat | 3 | 10 | 3 – 4 minutes |
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Day 3
This day is about making strong powerful pull exercises. These will help develop muscles and are essential in body building.
| Exercise | Sets | Reps | Time |
| Pendlay Row | 5 | 10 | 3 – 4 minutes |
| Upright Row | 5 | 10 | 3 – 4 minutes |
| Single Arm Row | 5 | 10 | 3 – 4 minutes |
| Neutral Grip row | 5 | 10 | 3 – 4 minutes |
| Straight-Arm Pullover | 5 | 10 | 3 – 4 minutes |
Day 4
This day is all about leg strength again. Lower body is always difficult to develop. Thus, on day 4 we will again at good and strong exercises for legs
| Exercise | Sets | Reps | Time |
| Calf-Raise | 5 | 10 | 3 – 4 minutes |
| Burpee | 5 | 5 | 3 – 4 minutes |
| Hollow-Body Hold | 5 | 10 | 3 – 4 minutes |
| Leg Extension | 5 | 10 | 3 – 4 minutes |
| Glute Bridge | 5 | 10 | 3 – 4 minutes |
Day 5
This is yet another day which is based on push exercises. This will help develop your strength. Here we will increase the reps for each and every case.
| Exercise | Sets | Reps | Time |
| Bench Press | 3 | 6-7 | 3 – 4 minutes |
| Dumbbell Side Bend | 3 | 6-7 | 3 – 4 minutes |
| Biceps Curl | 3 | 11 | 5 – 6 minutes |
| Skull Crusher | 3 | 6-7 | 3 – 4 minutes |
| Dumbbell Arnold Press | 3 | 6 | 3 – 4 minutes |
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Day 6
This is yet another day which is based on pull exercises. This will help develop your strength. Here we will increase the reps for each and every case.
| Exercise | Sets | Reps | Time |
| Pendlay Row | 5 | 12 | 4 – 5 minutes |
| Upright Row | 5 | 12 | 4 – 5 minutes |
| Single Arm Row | 5 | 12 | 4 – 5 minutes |
| Neutral Grip row | 5 | 12 | 4 – 5 minutes |
| Straight-Arm Pullover | 5 | 12 | 4 – 5 minutes |
Day 7
The key to all exercises is balance. The essence of physical workout is to develop physical body so that body remains healthy. But health is also about mind and peace. Thus, on the last day of the week you will work on light exercises without weights and a bit of Yoga.
| Exercise | Sets | Reps | Time |
| Wall Sit | 5 | 10 | 4 – 5 minutes |
| Squat | 5 | 30 | 5 – 6 minutes |
| Burpee | 5 | 10 | 5 – 6 minutes |
| Pushup | 5 | 20 | 4 – 5 minutes |
| Yoga (in particular meditation) | 1 | 1 | 5 minutes |
This article is for entertainment purposes only and is not intended to replace professional medical advice or to provide personal or health advice. If you have any questions regarding your health or a medical condition, always seek the advice of your doctor. See here for further information.
Main Image Source: Pixabay
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