8 day split
General
Beginner
Machine strength
Plan Details
The 8 day split routine by Dhan67 is a 8 day workout plan. It is a beginner level plan to achieve general fitness goals.
Routine detail
Day 1
Day 1: Chess Biceps Triceps Waist
Est. 42 min
7 exercises
Treadmill Running
1 Set
Machine Bench Press
3 Sets x 10 Reps
Cable Cross-Over
3 Sets x 10 Reps
Cable Standing Curl
3 Sets x 10 Reps
Cable Shoulder Extension
3 Sets x 10 Reps
Back Hyperextension
3 Sets x 10 Reps
Parallel Bar Leg Raise
3 Sets x 10 Reps
Day 2
Day 2: Back Shoulders Legs
Est. 44 min
7 exercises
Elliptical Training
1 Set
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Cable Seated Row
3 Sets x 10 Reps
Dumbbell Seated Shoulder Press
3 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Dumbbell Lunge
3 Sets x 10 Reps
Machine Calf Raise
3 Sets x 10 Reps
Day 3
Day 3: Chess Biceps Triceps Waist
Est. 46 min
7 exercises
Stationary Bike
1 Set
Dumbbell Incline Bench Press
3 Sets x 10 Reps
Machine Fly
3 Sets x 10 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 10 Reps
Dumbbell Seated One-Arm Supported Tricep Extension
3 Sets x 10 Reps
Dumbbell Deadlift
3 Sets x 10 Reps
Cable Wood Chop
3 Sets x 10 Reps
Day 4
Day 4: Back Shoulders Legs
Est. 44 min
7 exercises
Treadmill Running
1 Set
Cable Front Lat Pulldown (Close Grip)
3 Sets x 10 Reps
Dumbbell One-Arm Row
3 Sets x 10 Reps
Machine Shoulder Press
3 Sets x 10 Reps
Dumbbell Alternating Front Raise
3 Sets x 10 Reps
Machine Leg Press (Wide Stance)
3 Sets x 10 Reps
Machine Seated Calf Raise
3 Sets x 10 Reps
Day 5
Day 5: Chess Biceps Triceps Waist
Est. 44 min
7 exercises
Elliptical Training
1 Set
Smith Machine Bench Press
3 Sets x 10 Reps
Cable Cross-Over
3 Sets x 10 Reps
Cable One-Arm Bicep Curl
3 Sets x 10 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 10 Reps
Back Hyperextension
3 Sets x 10 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 10 Reps
Day 6
Day 6: Back Shoulders Legs
Est. 83 min
7 exercises
Stationary Bike
1 Set
Machine One-Arm Pulldown
3 Sets x 10 Reps
Machine Seated Row
3 Sets x 10 Reps
Smith Machine Shoulder Press
3 Sets x 10 Reps
Cable Upright Row
3 Sets x 10 Reps
Machine Calf Press
3 Sets x 10 Reps
Machine Leg Extension
3 Sets x 10 Reps
Day 7
Day 7: Chess Biceps Triceps Waist
Est. 44 min
7 exercises
Treadmill Running
1 Set
Leverage Chest Press
3 Sets x 10 Reps
Dumbbell Fly
3 Sets x 10 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 10 Reps
Cable Shoulder Extension
3 Sets x 10 Reps
Cable Side Bend
3 Sets x 10 Reps
Plank
3 Sets
Day 8
Day 8: Back Shoulders Legs
Est. 84 min
7 exercises
Elliptical Training
1 Set
Cable Front Lat Pulldown (Close Grip)
3 Sets x 10 Reps
T Bar Row
3 Sets x 10 Reps
Leverage Shoulder Press
3 Sets x 10 Reps
Cable One-Arm Lateral Raise
3 Sets x 10 Reps
Machine Leg Press (Wide Stance)
3 Sets x 10 Reps
Machine Seated Calf Raise
3 Sets x 10 Reps
