An OCRADDICT’s 7 Day Workout Routine

Routine 3 – Fresh Variation (4 week workout):

Day 1

Standing Military Press – 4 sets @ 10 Reps
Squat Jumps – 4 sets @ 10 reps
Dumbbell Lateral Raise – 4 sets @ 10 reps
Squat Jumps – 4 sets @ 10 reps

SUPERSET
Machine Shoulder Press – 3 sets @ 12 reps
Rope Sissy Squat – 3 sets @ 15 Reps

SUPERSET
Half Arnold Press – 3 sets @ 12 reps
Leg Extension – 3 sets @ 15 reps

Broomstick Twist – 1 set @ 300 reps

Day 2

Chin to Hand Wide Grip Pull up – 3 sets @ 5 reps
Dumbbell Incline Breastroke – 3 sets @ 12 reps
Side Planking Twist – 3 sets @ 10-20 reps

TRISET
Straight-arm Pull-down – 3 sets @ 12 Reps
Rear Delt Rope Pull – 3 sets @ 12 Reps
Side-Plank Hip Dip – 3 sets @ 10-20 reps

SUPERSET
Dumbbell Swimmer’s Fly – 3 sets @ 10 Reps
Decline Medicine Ball Russian Twist – 3 sets @ 30 Reps each side

Broomstick Twist – 1 set @ 300

Day 3 Cardio – Same as Routine 1

Day 4

Dumbbell Snatch Drop Lunge– 3 sets @ 5 reps
Dip (Wide Grip) – 3 sets @ 15-20 Reps
Barbell Curl – 3 sets @ 10 reps

TRISET
Deadlift – 3 sets @ 10 Reps
Plyo Pushup – 3 sets @ 10 Reps
Incline Dumbbell Curl – 3 sets @ 10 reps

SUPERSET
Isometric Sledgehammer or Dumbbell Hold – 2 sets @ as long as possible
Wood Chopper (High to Low) – 2 sets @ 10 reps

SUPERSET
Cable Overhead Triceps Excension – 2 sets @ 12 reps
Wood Chopper (Low to High) – 2 sets @ 10 reps

Broomstick Twist – 1 set @ 300

Day 5 Cardio – Same as Routine 1

Day 6 Cardio – Same as Routine 1

Day 7 Cardio – Same as Routine 1