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Sams Split excersices
General
Intermediate
Dumbbell
Plan Details
The Sams Split excersices routine by Sami s is a 7 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Routine detail
Any
Legs & glute
Est. 65 min
15 exercises
Machine Hip Abduction
2 Sets x 15 Reps
Machine Hip Adduction
2 Sets x 15 Reps
Barbell Front Squat
2 Sets x 15 Reps
Machine Leg Press
2 Sets x 15 Reps
Machine Single-Leg Calf Press
2 Sets x 15 Reps
Dumbbell Plie Squat
2 Sets x 15 Reps
Dumbbell Calf Raise
2 Sets x 15 Reps
fire hydrant
2 Sets x 15 Reps
Barbell Single-Leg Squat
2 Sets x 15 Reps
Dumbbell Seated Calf Raise
2 Sets x 15 Reps
Barbell Squat
2 Sets x 15 Reps
Barbell Hip Thrust
2 Sets x 15 Reps
Dumbbell Reverse Lunge
2 Sets x 15 Reps
Bridge
2 Sets
Dumbbell Step-Up
2 Sets x 15 Reps
Any
Shoulder & 4 arm - wk 1
Est. 37 min
7 exercises
Dumbbell Lateral Raise
4 Sets x 10 Reps
Dumbbell Wrist Curl (Palms Up)
4 Sets x 10 Reps
Dumbbell One-Arm Front Raise
4 Sets x 10 Reps
Dumbbell Wrist Curl (Palms Down)
4 Sets x 10 Reps
Dumbbell Bent-Over Raise
4 Sets x 10 Reps
Cable Rope Face Pull
4 Sets x 10 Reps
Dumbbell Seated Arnold Press
4 Sets x 10 Reps
Any
Chest & Tri - wk 1
Est. 38 min
8 exercises
Dumbbell Bench Press
3 Sets x 10 Reps
Dumbbell Fly
3 Sets x 10 Reps
Dumbbell Incline Bench Press
3 Sets x 10 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 10 Reps
Cable One-Arm Tricep Pushdown
3 Sets x 10 Reps
Dumbbell Decline Bench Press
3 Sets x 10 Reps
incline pushup
3 Sets x 10 Reps
Dumbbell Decline Tricep Extension
3 Sets x 10 Reps
Any
Back & bi - wk 1
Est. 40 min
9 exercises
Dumbbell Incline Curl
3 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Dumbbell Spider Curl
3 Sets x 10 Reps
Back Hyperextension
3 Sets x 10 Reps
Barbell Bent-Over Row
3 Sets x 10 Reps
W raise
3 Sets x 10 Reps
Machine Reverse Lat Pulldown (Close Grip)
3 Sets x 10 Reps
Barbell Deadlift
3 Sets x 10 Reps
cable pull & twist
3 Sets x 10 Reps
Any
Back & Bi - wk 2
Est. 42 min
10 exercises
Dumbbell Hammer Curl
3 Sets x 10 Reps
Cable Rope Lat Pulldown
3 Sets x 10 Reps
Machine Inverted Row (Feet Elevated)
3 Sets x 10 Reps
Cable Dual Overhead Curl
3 Sets x 10 Reps
Cable Seated Row
3 Sets x 10 Reps
T raise
3 Sets x 10 Reps
Cable Grip Lat Pulldown (Narrow Grip)
3 Sets x 10 Reps
Dumbbell Shoulder Shrug
3 Sets x 10 Reps
Dumbbell Deadlift
3 Sets x 10 Reps
Y raise
3 Sets x 10 Reps
Any
Chest & Tri - wk 2
Est. 35 min
8 exercises
Cable Mid Chest Crossover
3 Sets x 10 Reps
Cable Cross-Over
3 Sets x 10 Reps
Cable Lower Chest Raise
3 Sets x 10 Reps
Dumbbell Pullover
3 Sets x 10 Reps
decline pushup
3 Sets x 10 Reps
Dumbbell Press (Close Grip)
3 Sets x 10 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
2 Sets x 10 Reps
Any
Shoulder & 4 arm - wk 2
Est. 39 min
7 exercises
Cable External Rotation
4 Sets x 10 Reps
Cable Internal Rotation
4 Sets x 10 Reps
Cable Rope Deltoid Row
4 Sets x 10 Reps
kneeling landmine press
4 Sets x 10 Reps
Dumbbell One-Arm Row
4 Sets x 10 Reps
Dumbbell Pronation (Side-Lying)
4 Sets x 10 Reps
Barbell Reverse Curl
4 Sets x 10 Reps
