Alexander’s 7D Split - JEFIT

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Alexander’s 7D Split - JEFIT

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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 Demonstration

Machine Seated Calf Raise

5 Sets x 15 Reps

Dumbbell Incline One Arm Hammer Press Demonstration

Dumbbell Incline One Arm Hammer Press

4 Sets x 12 Reps

Barbell Incline Bench Press Demonstration

Barbell Incline Bench Press

3 Sets x 12 Reps

Cable Cross-Over Demonstration

Cable Cross-Over

3 Sets x 15 Reps

Dumbbell Incline Fly Demonstration

Dumbbell Incline Fly

3 Sets x 10 Reps

Dumbbell Seated Front Raise (Hammer) Demonstration

Dumbbell Seated Front Raise (Hammer)

3 Sets x 10 Reps

Machine Fly Demonstration

Machine Fly

3 Sets x 12 Reps

Dumbbell Pullover Demonstration

Dumbbell Pullover

3 Sets x 12 Reps

Hanging Leg Raise Demonstration

Hanging Leg Raise

3 Sets x 10 Reps

Plank Demonstration

Plank

3 Sets

Day 2

LEGS

Est. 0 min

11 exercises

Machine Calf Press Demonstration

Machine Calf Press

5 Sets x 20 Reps

Dumbbell Calf Raise Demonstration

Dumbbell Calf Raise

5 Sets x 15 Reps

Machine Seated Leg Curl Demonstration

Machine Seated Leg Curl

4 Sets x 20 Reps

Machine Leg Extension Demonstration

Machine Leg Extension

3 Sets x 14 Reps

Barbell Squat Demonstration

Barbell Squat

5 Sets x 12 Reps

Machine Hip Adduction Demonstration

Machine Hip Adduction

4 Sets x 15 Reps

Machine Leg Press (Narrow Stance) Demonstration

Machine Leg Press (Narrow Stance)

3 Sets x 20 Reps

Dumbbell Walking Lunge Demonstration

Dumbbell Walking Lunge

4 Sets x 10 Reps

Barbell Front Squat Demonstration

Barbell Front Squat

5 Sets x 10 Reps

Machine Leg Press (Wide Stance) Demonstration

Machine Leg Press (Wide Stance)

1 Set x 50 Reps

Barbell Romanian Deadlift Demonstration

Barbell Romanian Deadlift

3 Sets x 8 Reps

Day 3

SHOULDERS & ABS

Est. 0 min

11 exercises

Machine Seated Calf Raise Demonstration

Machine Seated Calf Raise

5 Sets x 20 Reps

Dumbbell Seated Press (Palms In) Demonstration

Dumbbell Seated Press (Palms In)

4 Sets x 10 Reps

Dumbbell Lateral Raise Demonstration

Dumbbell Lateral Raise

4 Sets x 15 Reps

Dumbbell One-Arm Front Raise Demonstration

Dumbbell One-Arm Front Raise

4 Sets x 10 Reps

Incline Rear Delt Fly Demonstration

Incline Rear Delt Fly

4 Sets x 12 Reps

Machine Shoulder Press Demonstration

Machine Shoulder Press

5 Sets x 10 Reps

Barbell Upright Row Demonstration

Barbell Upright Row

4 Sets x 15 Reps

Bench Weighted Decline Crunch Demonstration

Bench Weighted Decline Crunch

3 Sets x 8 Reps

Cross Body Crunch Demonstration

Cross Body Crunch

3 Sets x 8 Reps

Side Plank Demonstration

Side Plank

3 Sets x 8 Reps

Machine Reverse Fly Demonstration

Machine Reverse Fly

4 Sets x 12 Reps

Day 4

STRETCH & RECOVER

Est. 0 min

6 exercises

Shoulder Circles, Pushdown, & Pull Apart Demonstration

Shoulder Circles, Pushdown, & Pull Apart

4 Sets x 10 Reps

Dumbbell External Rotation Demonstration

Dumbbell External Rotation

3 Sets x 10 Reps

Back Hyperextension Demonstration

Back Hyperextension

3 Sets x 10 Reps

Incline Bench Pigeon Stretch Demonstration

Incline Bench Pigeon Stretch

4 Sets x 10 Reps

Linear/Lateral Split Stretch Demonstration

Linear/Lateral Split Stretch

4 Sets x 10 Reps

Backwards Sled Pull Demonstration

Backwards Sled Pull

5 Sets

Day 5

BACK

Est. 0 min

10 exercises

Machine Seated Calf Raise Demonstration

Machine Seated Calf Raise

5 Sets x 20 Reps

Machine Lat Pulldown Demonstration

Machine Lat Pulldown

4 Sets x 12 Reps

Machine Seated Row Demonstration

Machine Seated Row

5 Sets x 12 Reps

Cable Lat Pulldown (Wide Grip) Demonstration

Cable Lat Pulldown (Wide Grip)

4 Sets x 12 Reps

Barbell Deadlift Demonstration

Barbell Deadlift

5 Sets x 10 Reps

Cable One-Arm Seated Row Demonstration

Cable One-Arm Seated Row

3 Sets x 12 Reps

Cable Front Lat Pulldown (Close Grip) Demonstration

Cable Front Lat Pulldown (Close Grip)

4 Sets x 12 Reps

Dumbbell Bent-Over Row Demonstration

Dumbbell Bent-Over Row

4 Sets x 10 Reps

Machine Lat Pulldown Demonstration

Machine Lat Pulldown

4 Sets x 10 Reps

Barbell Bent-Over Row Demonstration

Barbell Bent-Over Row

4 Sets x 10 Reps

Day 6

ARMS & ABS

Est. 0 min

9 exercises

Machine Seated Calf Raise Demonstration

Machine Seated Calf Raise

4 Sets x 15 Reps

Barbell Bench Press (Close Grip) Demonstration

Barbell Bench Press (Close Grip)

4 Sets x 10 Reps

Dumbbell Seated Tricep Press Demonstration

Dumbbell Seated Tricep Press

4 Sets x 12 Reps

Barbell Skull Crusher (Reverse Grip) Demonstration

Barbell Skull Crusher (Reverse Grip)

4 Sets x 15 Reps

Dumbbell Hammer Curl Demonstration

Dumbbell Hammer Curl

4 Sets x 10 Reps

Dumbbell Spider Curl Demonstration

Dumbbell Spider Curl

4 Sets x 12 Reps

Preacher Curl Machine Demonstration

Preacher Curl Machine

5 Sets x 10 Reps

Dumbbell Alternating Bicep Curl Demonstration

Dumbbell Alternating Bicep Curl

4 Sets x 15 Reps

Hanging Leg Raise Demonstration

Hanging Leg Raise

4 Sets x 8 Reps

Day 7

STRETCH & RECOVER

Est. 0 min

6 exercises

Shoulder Circles, Pushdown, & Pull Apart Demonstration

Shoulder Circles, Pushdown, & Pull Apart

3 Sets x 10 Reps

Seated Cable Good Morning Demonstration

Seated Cable Good Morning

4 Sets x 15 Reps

Seated Pancake Stretch Demonstration

Seated Pancake Stretch

4 Sets x 15 Reps

Incline Bench Pigeon Stretch Demonstration

Incline Bench Pigeon Stretch

4 Sets x 15 Reps

Linear/Lateral Split Stretch Demonstration

Linear/Lateral Split Stretch

4 Sets x 10 Reps

Backwards Sled Pull Demonstration

Backwards Sled Pull

5 Sets