Seven Day Workout Split

Typically, these are advanced routines consisting off six upper days and two lower days.

• Advanced Seven Day Split

Advanced Seven Day Split

This routine consists of a full body workout split over seven days using machines, dumbbells and barbells.

Day 1 - Chest

• Flat Bench Barbell Chest Press
• Incline Bench Barbell Chest Press
• Decline Bench Barbell Chest Press
• Flat Bench Dumbbell Chest Press
• Incline Bench Dumbbell Chest Press
• Decline Bench Dumbbell Chest Press
• Flat Bench Dumbbell Flys
• Incline Bench Dumbbell Flys
• Decline Bench Dumbbell Flys
• Assisted/Weighted Dips

Day 2 - Back

• Bent Over Shoulder Grip Barbell Rows
• Assisted/Weighted Pull Ups
• Plated Loaded Close Grip T-Bar Row
• Back Shrugs / 1 Inch Rack Pulls
• Rack Pull Rows
• Dumbble Rows
• Seated Cable Rows

Day 3 - Legs

• Barbell Squats
• Barbell Front Squats
• Hack Squats
• Barbell Deadlifts
• Plate Machine Leg Press
• Pin Machine Leg Extension
• Plate Machine Leg Hamstring Curls
• Smith Machine Calf Raises

Day 4 - Shoulders

• Barbell Hang and Clean Press
• Plate Machine Military Press
• Dumbbell Arnold Press
• Dumbbell Suitcase Row
• Landmine Press
• Lateral Dumbbell Raises

Day 5 - Triceps

• Tricep Dips
• Overhead Tricep Dumbbell Extension
• Standing Dumbble Tricep Kickbacks
• Rack Pushes / Tricep Lockouts
• Close Grip Pushdowns
• Close Grip Barbell Bench Press
• Eyeballs / Skullcrushers

Day 6 - Biceps and ForeArms

• Standing Barbell Bicep Curls
• Close Grip Bicep Curls
• Dumbbell Bicep Curls
• Hammer Curls
• Concentration Curls
• Chin Ups Shoulders Forward
• Reverse Barbell Curls
• Behind The Back Wrist Curls
• Wrist Rotators

Day 7 - Core

• Barbell Weighted Sit-Ups
• Machine Crunches
• Weighted Leg Raises
• Standing Smith Machine Side Crunches
• Weighted Russian Twists
• Standing Back Raises
• Machine Back Extensions