10 Day Muscle Building Split
General
Advanced
Machine strength
Plan Details
The 10 Day Muscle Building Split routine by silentheaven is a 10 day workout plan. It is an advanced level plan to achieve general fitness goals.
Routine detail
Day 1
High R/Low W
Est. 80 min
7 exercises
Machine Leg Press (Narrow Stance)
5 Sets x 12 Reps
Barbell Shrug
5 Sets x 12 Reps
Cable Shoulder Extension
5 Sets x 12 Reps
Cable Straight Arm Crossover
5 Sets x 12 Reps
Cable Cross-Over
5 Sets x 12 Reps
Dumbbell Hammer Curl (Cross Body)
5 Sets x 12 Reps
Dumbbell Alternating Bicep Curl
5 Sets x 12 Reps
Day 2
Back
Est. 47 min
7 exercises
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Cable V Bar Pulldown
3 Sets x 10 Reps
Cable Seated Row
3 Sets x 10 Reps
Barbell Bent-Over Row
3 Sets x 10 Reps
Leverage Machine High Row
3 Sets x 8 Reps
Leverage Machine Iso Row
3 Sets x 8 Reps
Pull-Up (Hammer Grip)
3 Sets x 8 Reps
Day 3
Abs
Est. 50 min
7 exercises
Dumbbell Side Bend
3 Sets x 10 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 10 Reps
Cable Wood Chop
3 Sets x 10 Reps
Cable Pallof Press with Rotation
3 Sets x 12 Reps
Parallel Bar Leg Raise
3 Sets x 12 Reps
Weighted Crunch
3 Sets x 12 Reps
Bench Weighted Decline Crunch
3 Sets x 12 Reps
Day 4
Legs
Est. 44 min
6 exercises
Barbell Clean Deadlift
3 Sets x 12 Reps
Machine Leg Press
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 16 Reps
Machine Seated Leg Curl
3 Sets x 12 Reps
Machine Seated Calf Raise
3 Sets x 12 Reps
Dumbbell Plie Squat
3 Sets x 12 Reps
Day 5
High R/Low W
Est. 80 min
7 exercises
Machine Leg Press (Narrow Stance)
5 Sets x 12 Reps
Barbell Shrug
5 Sets x 12 Reps
Cable Shoulder Extension
5 Sets x 12 Reps
Cable Straight Arm Crossover
5 Sets x 12 Reps
Cable Cross-Over
5 Sets x 12 Reps
Dumbbell Hammer Curl (Cross Body)
5 Sets x 12 Reps
Dumbbell Alternating Bicep Curl
5 Sets x 12 Reps
Day 6
Biceps and Triceps
Est. 53 min
8 exercises
Cable Shoulder Extension
3 Sets x 8 Reps
Cable Reverse Curl
3 Sets x 8 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 8 Reps
Dumbbell Seated Bicep Curl
3 Sets x 8 Reps
Barbell Tricep Extension
3 Sets x 8 Reps
Barbell Curl
3 Sets x 8 Reps
Dumbbell Seated Tricep Press
3 Sets x 8 Reps
Barbell Preacher Curl
3 Sets x 8 Reps
Day 7
Abs
Est. 50 min
7 exercises
Dumbbell Side Bend
3 Sets x 10 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 10 Reps
Cable Wood Chop
3 Sets x 10 Reps
Cable Pallof Press with Rotation
3 Sets x 12 Reps
Parallel Bar Leg Raise
3 Sets x 12 Reps
Weighted Crunch
3 Sets x 12 Reps
Bench Weighted Decline Crunch
3 Sets x 12 Reps
Day 8
Chest
Est. 52 min
7 exercises
Barbell Bench Press
3 Sets x 8 Reps
Machine Fly
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell Bench Press (Palms in)
3 Sets x 8 Reps
Dumbbell Pullover
3 Sets x 8 Reps
Cable Cross-Over
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Day 9
High R/Low W
Est. 80 min
7 exercises
Machine Leg Press (Narrow Stance)
5 Sets x 12 Reps
Barbell Shrug
5 Sets x 12 Reps
Cable Shoulder Extension
5 Sets x 12 Reps
Cable Straight Arm Crossover
5 Sets x 12 Reps
Cable Cross-Over
5 Sets x 12 Reps
Dumbbell Hammer Curl (Cross Body)
5 Sets x 12 Reps
Dumbbell Alternating Bicep Curl
5 Sets x 12 Reps
Day 10
Shoulders
Est. 48 min
7 exercises
Dumbbell Lateral Raise
3 Sets x 12 Reps
Dumbbell Front Raise
3 Sets x 12 Reps
Dumbbell Bent-Over Reverse Fly
3 Sets x 10 Reps
Dumbbell Seated Shoulder Press
3 Sets x 10 Reps
Dumbbell Shoulder Shrug
3 Sets x 8 Reps
Cable Rope Face Pull
3 Sets x 10 Reps
Machine Reverse Fly
3 Sets x 10 Reps
