💪 David’s Weekly Full-Body Transformation Gym Regime: 7 Days, 28 Exercises, Maximum Results

🏋️‍♂️ Weekly Gym Regime

Day 1 – Chest, Shoulders, Legs

1. Butterfly Reverse
   Target: Rear Shoulders, Upper Back
2. Butterfly
   Target: Chest, Shoulders
3. Incline Dumbbell Press / ISO Incline Press
   Target: Chest, Shoulders, Triceps
4. Seated Hack Squat / V Squat (alternate weekly)
   Target: Quads, Glutes

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Day 2 – Back, Arms, Chest

1. Hyperextensions
   Target: Lower Back, Glutes, Hamstrings
2. Hammer Curls
   Target: Biceps, Forearms
3. Cable Butterfly
   Target: Chest, Shoulders
4. Seated Dips
   Target: Shoulders, Triceps, Chest

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Day 3 – Chest, Legs, Back, Arms

1. ISO Decline Bench Press
   Target: Chest, Triceps, Shoulders
2. Seated Leg Curls
   Target: Hamstrings
3. Bruce Lee Rows
   Target: Lats, Mid-Back
4. Arm Curls – Standing / Bench / Dumbbell (Rotate)
   Target: Biceps, Forearms

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Day 4 – Thighs, Abs, Shoulders, Triceps

1. Thigh Adductor Machine
   Target: Inner Thighs
2. Cable Crunches
   Target: Abs
3. Lateral Raises
   Target: Lateral Delts
4. Skull Crushers
   Target: Triceps

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Day 5 – Legs, Back, Chest, Triceps

1. Leg Extensions
   Target: Quadriceps
2. Arnold Press
   Target: Shoulders
3. Bruce Lee Lat Pulldowns
   Target: Lats, Upper Back
4. Inner Dumbbell Bench Press
   Target: Chest, Shoulders, Triceps

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Day 6 – Legs, Back, Triceps

1. Calf Extensions
   Target: Calves
2. T-Bar Rows
   Target: Upper & Mid-Back, Lats
3. Leg Press Machine
   Target: Quads, Hamstrings, Glutes
4. Cable Tricep Extensions
   Target: Triceps

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Day 7 – Thighs, Abs, Chest, Biceps

1. Thigh Abductor Machine
   Target: Outer Thighs
2. Decline Crunches
   Target: Abs
3. ISO Bench Press
   Target: Chest, Triceps, Shoulders
4. Bicep Curls
   Target: Biceps
   
   

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