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2017 Split
General
Advanced
Dumbbell
Plan Details
The 2017 Split routine by Brodin77 is a 6 day workout plan. It is an advanced level plan to achieve general fitness goals.
Routine detail
Day 1
Chest & Triceps
Est. 75 min
9 exercises
Dumbbell Bench Press
3 Sets x 10 Reps
Dumbbell Incline Bench Press
3 Sets x 10 Reps
Dumbbell Fly
3 Sets x 10 Reps
Machine Fly
3 Sets x 10 Reps
Dip
3 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 10 Reps
Barbell Tricep Extension (Supine)
3 Sets x 10 Reps
Air Bike
3 Sets x 40 Reps
Treadmill Running
1 Set
Day 2
Legs
Est. 60 min
7 exercises
Barbell Squat
3 Sets x 10 Reps
Barbell Lunge
3 Sets x 10 Reps
Smith Machine Single-Leg Calf Raise
3 Sets x 12 Reps
Machine Single-Leg Press
3 Sets x 5 Reps
Box Jump Multiple Response
3 Sets x 20 Reps
Oblique Crunch
3 Sets x 10 Reps
Rowing
1 Set
Day 3
Shoulders & Forearms
Est. 67 min
9 exercises
Dumbbell Seated Shoulder Press
3 Sets x 10 Reps
Dumbbell Seated Arnold Press
3 Sets x 10 Reps
Dumbbell Wrist Curl (Palms Up)
3 Sets x 10 Reps
Dumbbell Wrist Curl (Palms Down)
3 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Dumbbell One-Arm Front Raise
3 Sets x 10 Reps
Dumbbell Shoulder Shrug
3 Sets x 10 Reps
Plank
3 Sets
Treadmill Running
1 Set
Day 4
Back & Biceps
Est. 69 min
9 exercises
Pull-Up
3 Sets x 10 Reps
Barbell Deadlift
3 Sets x 10 Reps
Barbell Bent-Over Row
3 Sets x 10 Reps
Dumbbell One-Arm Row
3 Sets x 10 Reps
Dumbbell Concentration Curl
3 Sets x 10 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 10 Reps
Dumbbell One-Arm Preacher Curl
3 Sets x 10 Reps
Stability Ball Crunch
3 Sets x 15 Reps
Treadmill Running
1 Set
Day 5
Chest & Shoulders
Est. 65 min
7 exercises
Barbell Bench Press
3 Sets x 12 Reps
Barbell Incline Bench Press
3 Sets x 12 Reps
Cable Cross-Over
3 Sets x 12 Reps
Barbell Shoulder Press
3 Sets x 12 Reps
Barbell Upright Row
3 Sets x 12 Reps
Decline Crunch
3 Sets x 12 Reps
Treadmill Running
1 Set
Day 6
Back & Biceps
Est. 72 min
8 exercises
Arched Back Pull-up
3 Sets x 10 Reps
Hex Bar Deadlift
3 Sets x 12 Reps
T Bar Row
3 Sets x 12 Reps
Barbell Curl
3 Sets x 12 Reps
Barbell Preacher Curl
3 Sets x 12 Reps
Dumbbell Incline Curl
3 Sets x 12 Reps
Crunch
3 Sets x 30 Reps
Treadmill Running
1 Set
