7Day Quick Split
General
Intermediate
Dumbbell
Plan Details
The 7Day Quick Split routine by holland0813 is a 7 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Split for the busy. 30 minute workouts.
Routine detail
Day 1
Chest
Est. 31 min
3 exercises
Barbell Bench Press
4 Sets x 5 Reps
Barbell Incline Bench Press
4 Sets x 8 Reps
Dumbbell Fly
4 Sets x 12 Reps
Day 2
Back
Est. 31 min
3 exercises
Pull-Up
4 Sets x 5 Reps
Barbell Bent-Over Row
4 Sets x 10 Reps
Dumbbell One-Arm Row
4 Sets x 12 Reps
Day 3
Shoulders
Est. 31 min
3 exercises
Barbell Military Press
4 Sets x 5 Reps
Barbell Shoulder Press
4 Sets x 10 Reps
Dumbbell Lateral Raise
4 Sets x 12 Reps
Day 4
Glutes and Quads
Est. 34 min
3 exercises
Barbell Squat
4 Sets x 5 Reps
Barbell Front Squat
4 Sets x 10 Reps
Dumbbell Step-Up
4 Sets x 12 Reps
Day 5
Hamstring and Calf
Est. 31 min
3 exercises
Barbell Romanian Deadlift
4 Sets x 5 Reps
Machine Kneeling Leg Curl
4 Sets x 10 Reps
Machine Calf Raise
4 Sets x 12 Reps
Day 6
Triceps
Est. 27 min
3 exercises
Dip
4 Sets x 5 Reps
Dumbbell Seated Tricep Press
4 Sets x 10 Reps
Dumbbell One-Arm Tricep Kickback
4 Sets x 12 Reps
Day 7
Biceps
Est. 31 min
3 exercises
Chin-Up with Knee Raise
4 Sets x 5 Reps
Barbell Curl
4 Sets x 10 Reps
Dumbbell Alternating Hammer Curl
4 Sets x 12 Reps
