7 Day Split
General
Beginner
Body
Plan Details
The 7 Day Split routine by richard.king is a 7 day workout plan. It is a beginner level plan to achieve general fitness goals.
A split workout is designed to train different muscle groups on each day and then give them time to recover before they're trained again. The 3 day split is a great balance for those that want results, but don't have the time to spend more sessions in the gym. This plan focuses on the exercises that maximize work on the targeted muscles. <b>Warming Up</b> Especially for compound lifts we recommend warming up with lighter weights before your working sets. A common warmup scheme is 10-15 sets with a very light weight, followed by intermediate sets until you do 1 rep of your working weight. <b>Reps, Sets and Rest</b> There are many different rep schemes that'll help you reach your goals. We've set 3 sets of 8 reps by default, but feel free to change it to your own liking. <b>Getting Help</b> If you need some help getting started, join our <a href = "https://www.facebook.com/groups/892082267621303">facebook group</a> and our team and existing community would be happy to help!
Routine detail
Mon
5 k run App/ abs
Est. 29 min
6 exercises
World's Greatest Stretch
3 Sets x 15 Reps
Runner's Stretch
3 Sets x 15 Reps
Wide Leg Stretch
3 Sets
Cable Kneeling Crunch (Rope)
3 Sets x 15 Reps
Sit-Up
3 Sets x 15 Reps
Cable Wood Chop
3 Sets x 15 Reps
Tue
Back , Biceps / Indoor cycling App
Est. 40 min
8 exercises
Dynamic Back Stretch
2 Sets x 20 Reps
Barbell Deadlift
2 Sets x 20 Reps
Dumbbell Shoulder Shrug
2 Sets x 20 Reps
Cable Seated Row
2 Sets x 20 Reps
Preacher Curl Machine
2 Sets x 20 Reps
Cable Lat Pulldown (Wide Grip)
2 Sets x 20 Reps
Dumbbell Alternating Bicep Curl
2 Sets x 20 Reps
T Bar Row
2 Sets x 20 Reps
Wed
Rest,Stretching/ 16 hrs fastting
Est. 25 min
8 exercises
Bicep Stretch
2 Sets x 12 Reps
Back Bend
2 Sets x 12 Reps
Standing Trunk Rotation
2 Sets x 12 Reps
Upper Back Stretch
2 Sets x 12 Reps
Tricep Stretch
2 Sets x 12 Reps
Tricep Side Stretch
2 Sets x 12 Reps
Overhead Stretch
2 Sets x 12 Reps
Lateral Stretch
2 Sets x 12 Reps
Thu
Chest, Triceps / Indoor cycling App
Est. 40 min
8 exercises
Dynamic Chest Stretch
2 Sets x 20 Reps
Barbell Bench Press
2 Sets x 20 Reps
Dumbbell Seated Shoulder Press
2 Sets x 20 Reps
Dumbbell Bench Press
2 Sets x 20 Reps
Dumbbell Lateral Raise
2 Sets x 20 Reps
Cable Tricep Pushdown (Rope)
2 Sets x 20 Reps
Cable Upright Row
2 Sets x 20 Reps
Dumbbell Tricep Extension (Supine)
2 Sets x 20 Reps
Fri
Rest ,Stretching/16 hrs fastting
Est. 26 min
8 exercises
Wall Calf Stretch
3 Sets x 8 Reps
Seated Floor Hamstring Stretch
3 Sets x 8 Reps
Quadricep Stretch
3 Sets x 8 Reps
Back Stretch
3 Sets x 8 Reps
Hamstring Stretch
3 Sets x 8 Reps
Straddle Stretch
3 Sets x 8 Reps
Double Leg Stretch
3 Sets x 8 Reps
Quadricep Stretch
3 Sets x 8 Reps
Sat
5 K run App/Abs
Est. 27 min
6 exercises
World's Greatest Stretch
3 Sets x 15 Reps
Runner's Stretch
3 Sets x 15 Reps
Wide Leg Stretch
3 Sets
Cable Kneeling Crunch (Rope)
4 Sets x 15 Reps
Sit-Up
3 Sets x 15 Reps
Plank
3 Sets
Sun
Legs/ Indoor cycling App
Est. 42 min
8 exercises
Glute Kickback
2 Sets x 20 Reps
Barbell Squat
2 Sets x 20 Reps
Barbell Standing Calf Raise
2 Sets x 20 Reps
Machine Leg Extension
2 Sets x 20 Reps
Machine Leg Curl (Prone)
2 Sets x 20 Reps
Dumbbell Walking Lunge
2 Sets x 20 Reps
Dumbbell Stiff-Leg Deadlift
2 Sets x 20 Reps
Back Hyperextension
2 Sets x 20 Reps
