Week 7, Workout 3

Warm-up: 10-15 min cardio (your choice)

squat
bent d.b. row
hamstring curl
skull crusher on ball
d.b. curl
jacknife using a swiss ball

20 reps, 3 sets

Week 7, Workout 2

Warm-up: skip for 5 min

deadlift
chinup

barbell lunge (use olympic bar)
single arm shoulder press

cable face pull
kb swing

12 reps (superset exercises)

Week 7, Workout 1

Warm-up: 10-15 min cardio (your choice)

leg raise 20 reps
jacknife 20 reps
hang clean-press 12reps
pushup 12 reps
incline db press 12 reps
lunge 12 reps
goblet squat 12reps

3 sets