7 Day Split Cycle 1
General
Advanced
Dumbbell
Plan Details
The 7 Day Split Cycle 1 routine by MichaelDye is a 7 day workout plan. It is an advanced level plan to achieve general fitness goals.
Routine detail
Mon
Back, Traps, Biceps & Forearms
Est. 73 min
8 exercises
Barbell Deadlift
4 Sets x 6 Reps
Chin-Up with Knee Raise
4 Sets x 8 Reps
Dumbbell One-Arm Row
4 Sets x 20 Reps
Dumbbell Hammer Curl
4 Sets x 15 Reps
Barbell Reverse Curl
4 Sets x 10 Reps
Barbell Behind the Back Shrug
4 Sets x 12 Reps
One Arm Medicine Ball Slam
4 Sets x 10 Reps
Parallel Bar Leg Raise
4 Sets x 20 Reps
Tue
Chest, Shoulders & Triceps
Est. 78 min
10 exercises
Barbell Bench Press (Close Grip)
3 Sets x 12 Reps
Push-Up
3 Sets x 20 Reps
Dumbbell Incline Bench Press
3 Sets x 10 Reps
Dumbbell Decline Tricep Extension
3 Sets x 8 Reps
Barbell Bench Press
4 Sets x 8 Reps
Dumbbell Shoulder Press
3 Sets x 10 Reps
Dumbbell Bent-Over Raise
3 Sets x 15 Reps
Dumbbell Seated Arnold Press
3 Sets x 12 Reps
Ab Oblique Machine
4 Sets x 10 Reps
Machine Ab Crunch
4 Sets x 10 Reps
Wed
Quads, Hamstrings & Calves
Est. 74 min
9 exercises
Dumbbell Step-Up
3 Sets x 8 Reps
Barbell Front Squat
3 Sets x 12 Reps
Dumbbell Lunge
3 Sets x 8 Reps
Barbell Standing Calf Raise
4 Sets x 20 Reps
Landmine 180's
4 Sets x 10 Reps
Cable Upward Chop
4 Sets x 10 Reps
Barbell Squat
4 Sets x 10 Reps
Dumbbell Stiff-Leg Deadlift
3 Sets x 12 Reps
Dumbbell Walking Lunge
3 Sets x 15 Reps
Thu
Back, Traps, Biceps & Forearms
Est. 79 min
8 exercises
Dumbbell One-Arm Row
4 Sets x 20 Reps
Dumbbell Hammer Curl
4 Sets x 15 Reps
Barbell Reverse Curl
4 Sets x 10 Reps
Barbell Behind the Back Shrug
4 Sets x 12 Reps
One Arm Medicine Ball Slam
4 Sets x 10 Reps
Parallel Bar Leg Raise
4 Sets x 20 Reps
Barbell Deadlift
4 Sets x 6 Reps
Chin-Up with Knee Raise
4 Sets x 8 Reps
Fri
Chest, Shoulders & Triceps
Est. 78 min
10 exercises
Barbell Bench Press (Close Grip)
3 Sets x 12 Reps
Push-Up
3 Sets x 20 Reps
Dumbbell Incline Bench Press
3 Sets x 10 Reps
Dumbbell Decline Tricep Extension
3 Sets x 8 Reps
Barbell Bench Press
4 Sets x 8 Reps
Dumbbell Shoulder Press
3 Sets x 10 Reps
Dumbbell Bent-Over Raise
3 Sets x 15 Reps
Dumbbell Seated Arnold Press
3 Sets x 12 Reps
Ab Oblique Machine
4 Sets x 10 Reps
Machine Ab Crunch
4 Sets x 10 Reps
Sat
Abs & Core
Est. 88 min
12 exercises
Seated Leg Tuck
4 Sets x 10 Reps
Back Hyperextension
4 Sets x 10 Reps
Landmine 180's
4 Sets x 6 Reps
Barbell Ab Rollout
4 Sets x 6 Reps
Barbell Ab Rollout (Kneeling)
4 Sets x 6 Reps
Cable Upward Chop
4 Sets x 6 Reps
Cable Kneeling Crunch (Rope)
4 Sets x 6 Reps
Ab Oblique Machine
4 Sets x 6 Reps
Machine Ab Crunch
4 Sets x 6 Reps
One Arm Medicine Ball Slam
4 Sets x 6 Reps
Medicine Ball Decline Two-Arm Overhead Throw
4 Sets x 6 Reps
Parallel Bar Leg Raise
4 Sets x 6 Reps
Sun
Quads, Hamstrings & Calves
Est. 74 min
9 exercises
Barbell Standing Calf Raise
4 Sets x 20 Reps
Landmine 180's
4 Sets x 10 Reps
Cable Upward Chop
4 Sets x 10 Reps
Barbell Front Squat
3 Sets x 12 Reps
Dumbbell Walking Lunge
3 Sets x 15 Reps
Dumbbell Lunge
3 Sets x 8 Reps
Dumbbell Step-Up
3 Sets x 8 Reps
Barbell Squat
4 Sets x 10 Reps
Dumbbell Stiff-Leg Deadlift
3 Sets x 12 Reps
