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Alexander’s 7D Split
General
Beginner
Machine strength
Plan Details
The Alexander’s 7D Split routine by alexanderstoeber is a 7 day workout plan. It is a beginner level plan to achieve general fitness goals.
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Routine detail
Day 1
CHEST & ABS
Est. 0 min
10 exercises
Machine Seated Calf Raise
5 Sets x 15 Reps
Dumbbell Incline One Arm Hammer Press
4 Sets x 12 Reps
Barbell Incline Bench Press
3 Sets x 12 Reps
Cable Cross-Over
3 Sets x 15 Reps
Dumbbell Incline Fly
3 Sets x 10 Reps
Dumbbell Seated Front Raise (Hammer)
3 Sets x 10 Reps
Machine Fly
3 Sets x 12 Reps
Dumbbell Pullover
3 Sets x 12 Reps
Hanging Leg Raise
3 Sets x 10 Reps
Plank
3 Sets
Day 2
LEGS
Est. 0 min
11 exercises
Machine Calf Press
5 Sets x 20 Reps
Dumbbell Calf Raise
5 Sets x 15 Reps
Machine Seated Leg Curl
4 Sets x 20 Reps
Machine Leg Extension
3 Sets x 14 Reps
Barbell Squat
5 Sets x 12 Reps
Machine Hip Adduction
4 Sets x 15 Reps
Machine Leg Press (Narrow Stance)
3 Sets x 20 Reps
Dumbbell Walking Lunge
4 Sets x 10 Reps
Barbell Front Squat
5 Sets x 10 Reps
Machine Leg Press (Wide Stance)
1 Set x 50 Reps
Barbell Romanian Deadlift
3 Sets x 8 Reps
Day 3
SHOULDERS & ABS
Est. 0 min
11 exercises
Machine Seated Calf Raise
5 Sets x 20 Reps
Dumbbell Seated Press (Palms In)
4 Sets x 10 Reps
Dumbbell Lateral Raise
4 Sets x 15 Reps
Dumbbell One-Arm Front Raise
4 Sets x 10 Reps
Incline Rear Delt Fly
4 Sets x 12 Reps
Machine Shoulder Press
5 Sets x 10 Reps
Barbell Upright Row
4 Sets x 15 Reps
Bench Weighted Decline Crunch
3 Sets x 8 Reps
Cross Body Crunch
3 Sets x 8 Reps
Side Plank
3 Sets x 8 Reps
Machine Reverse Fly
4 Sets x 12 Reps
Day 4
STRETCH & RECOVER
Est. 0 min
6 exercises
Shoulder Circles, Pushdown, & Pull Apart
4 Sets x 10 Reps
Dumbbell External Rotation
3 Sets x 10 Reps
Back Hyperextension
3 Sets x 10 Reps
Incline Bench Pigeon Stretch
4 Sets x 10 Reps
Linear/Lateral Split Stretch
4 Sets x 10 Reps
Backwards Sled Pull
5 Sets
Day 5
BACK
Est. 0 min
10 exercises
Machine Seated Calf Raise
5 Sets x 20 Reps
Machine Lat Pulldown
4 Sets x 12 Reps
Machine Seated Row
5 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 12 Reps
Barbell Deadlift
5 Sets x 10 Reps
Cable One-Arm Seated Row
3 Sets x 12 Reps
Cable Front Lat Pulldown (Close Grip)
4 Sets x 12 Reps
Dumbbell Bent-Over Row
4 Sets x 10 Reps
Machine Lat Pulldown
4 Sets x 10 Reps
Barbell Bent-Over Row
4 Sets x 10 Reps
Day 6
ARMS & ABS
Est. 0 min
9 exercises
Machine Seated Calf Raise
4 Sets x 15 Reps
Barbell Bench Press (Close Grip)
4 Sets x 10 Reps
Dumbbell Seated Tricep Press
4 Sets x 12 Reps
Barbell Skull Crusher (Reverse Grip)
4 Sets x 15 Reps
Dumbbell Hammer Curl
4 Sets x 10 Reps
Dumbbell Spider Curl
4 Sets x 12 Reps
Preacher Curl Machine
5 Sets x 10 Reps
Dumbbell Alternating Bicep Curl
4 Sets x 15 Reps
Hanging Leg Raise
4 Sets x 8 Reps
Day 7
STRETCH & RECOVER
Est. 0 min
6 exercises
Shoulder Circles, Pushdown, & Pull Apart
3 Sets x 10 Reps
Seated Cable Good Morning
4 Sets x 15 Reps
Seated Pancake Stretch
4 Sets x 15 Reps
Incline Bench Pigeon Stretch
4 Sets x 15 Reps
Linear/Lateral Split Stretch
4 Sets x 10 Reps
Backwards Sled Pull
5 Sets
