Anna 3x7 workout

Every week column is editable

Double click on the row with green background to edit the reps and weight.

  • Day 1
  • Day 2
  • Day 3
Day 1 Sets/Reps Week 1 Week 2 Week 3 Week 4
Exercise Movement Set # Goal Reps Actual Reps Weight Volume Actual Reps Weight Volume Actual Reps Weight Volume Actual Reps Weight Volume
Dumbbell Ab Twist
1 15
2 15
3 15
Weighted Plank
1 30 seconds
2 30 seconds
3 30 seconds
Machine Ab Crunch
1 12
2 12
3 12
Barbell Plate Ab Twist
1 15
2 15
3 15
Body Weight Hanging Leg Raise
1 10
2 10
3 10
High Pulley Oblique Cable Crunch
1 12
2 12
3 12
Russian Twist
1 15
2 15
3 15
Day 2 Sets/Reps Week 1 Week 2 Week 3 Week 4
Exercise Movement Set # Goal Reps Actual Reps Weight Volume Actual Reps Weight Volume Actual Reps Weight Volume Actual Reps Weight Volume
Dumbbell Hammer Biceps Curl
1 12
2 12
3 12
Cable Rope Biceps Curl
1 12
2 12
3 12
Machine Biceps Curl
1 10
2 10
3 10
Dumbbell Concentration Biceps Curl
1 10
2 10
3 10
Weighted Chin Up
1 8
2 8
3 8
Cable One Arm Biceps Curl
1 12
2 12
3 12
Body Weight Chin Up
1 8
2 8
3 8
Day 3 Sets/Reps Week 1 Week 2 Week 3 Week 4
Exercise Movement Set # Goal Reps Actual Reps Weight Volume Actual Reps Weight Volume Actual Reps Weight Volume Actual Reps Weight Volume
Dumbbell Standing Shoulder Press
1 10
2 10
3 10
Cable Standing Shoulder Press Standing
1 10
2 10
3 10
Machine Lateral Raise
1 12
2 12
3 12
Dumbbell Side Lateral Raise
1 12
2 12
3 12
Dumbbell Front Raise
1 10
2 10
3 10
Barbell Seated Shoulder Press
1 10
2 10
3 10
Machine Assisted Dip Chest Variation
1 10
2 10
3 10
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