Danial’s 7 Day Split
Cutting
Intermediate
Dumbbell
Plan Details
The Danial’s 7 Day Split routine by danialorchard is a 7 day workout plan. It is an intermediate level plan to achieve cutting fitness goals.
Routine detail
Mon
Chest Day
Est. 0 min
7 exercises
Walking
1 Set
Push-Up
1 Set x 50 Reps
Dumbbell Bench Press
4 Sets x 10 Reps
Dumbbell Incline Bench Press
3 Sets x 12 Reps
Dumbbell Incline Fly
3 Sets x 12 Reps
Dumbbell Fly
3 Sets x 12 Reps
Push-Up
3 Sets x 25 Reps
Tue
Leg Day
Est. 0 min
12 exercises
Walking
1 Set
90/90 Hamstring Stretch
1 Set
Glute Stretch
1 Set
Wall Calf Stretch
1 Set x 8 Reps
Hip Stretch
1 Set x 8 Reps
Quadricep Stretch
3 Sets x 8 Reps
Barbell Squat
4 Sets x 10 Reps
Dumbbell Lunge
3 Sets x 12 Reps
Dumbbell Stiff-Leg Deadlift
3 Sets x 15 Reps
Bodyweight Side Lunge
3 Sets x 15 Reps
Kettlebell Goblet Squat
3 Sets x 20 Reps
Dumbbell Calf Raise
4 Sets x 12 Reps
Wed
Back Day
Est. 0 min
7 exercises
Walking
1 Set
Rocky Pull-Up
3 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 10 Reps
Barbell Bent-Over Row
3 Sets x 12 Reps
Dumbbell One-Arm Row
3 Sets x 12 Reps
Dumbbell Reverse Fly
3 Sets x 15 Reps
Cable Shoulder Extension
3 Sets x 15 Reps
Thu
Shoulders and Traps
Est. 0 min
7 exercises
Walking
1 Set
Dumbbell Seated Shoulder Press
4 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Dumbbell Seated Arnold Press
3 Sets x 12 Reps
Barbell Upright Row
3 Sets x 12 Reps
Dumbbell One-Arm Front Raise
3 Sets x 12 Reps
Dumbbell Shoulder Shrug
3 Sets x 15 Reps
Fri
Biceps & Triceps
Est. 0 min
7 exercises
Walking
1 Set
Barbell Curl
4 Sets x 10 Reps
EZ Bar Decline Close Grip Skull Crusher
4 Sets x 10 Reps
Dumbbell Spider Curl
3 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 12 Reps
Dumbbell Hammer Curl
3 Sets x 15 Reps
Bench Dip
3 Sets x 15 Reps
Sat
Abs
Est. 0 min
5 exercises
Walking
1 Set
Leg Raise
2 Sets x 20 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 15 Reps
Hanging Leg Raise
3 Sets x 12 Reps
Plank
2 Sets
Sun
Cycle Day
Est. 0 min
1 exercise
Road Cycling
1 Set
