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2. Romanian Deadlift, 10 - 15 reps, 3 sets
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3. Hamstring Curls, 7 - 9 reps, 4 sets
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4. Leg Extensions, 9 - 14 reps, 2 sets
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5. Leg Press, 9 - 12 reps, 2 sets
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6. Lunges, 6 - 10 reps, 2 sets
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**Day 4: Push**
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1. Dumbbell Bench Press, 6 - 9 reps, 4 sets
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2. Tricep Pushdowns, 7 - 10 reps, 4 sets
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3. Incline Barbell Press, 7 - 10 reps, 4 sets
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4. Skull Crushers, 10 - 14 reps, 4 sets
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5. Dumbbell Lateral Raises, 10 - 14 reps, 2 sets
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6. Military Press, 8 - 10 reps, 2 sets
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**Day 5: Pull**
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1. Cable Curls, 9 - 14 reps, 3 sets
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2. Rear Delt Flyes, 7 - 11 reps, 4 sets
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3. Pull-Ups, 5 - 8 reps, 3 sets
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4. Bent Over Rows, 6 - 10 reps, 4 sets
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5. Reverse Curls, 5 - 7 reps, 3 sets
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**Day 6: Legs**
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1. Hamstring Curls, 6 - 8 reps, 4 sets
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2. Romanian Deadlift, 8 - 12 reps, 3 sets
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3. Leg Extensions, 9 - 11 reps, 3 sets
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4. Lunges, 9 - 12 reps, 3 sets
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5. Squats, 9 - 12 reps, 2 sets
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6. Leg Press, 8 - 10 reps, 3 sets
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**Day 7: Rest**
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### Advanced Routine 7
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**Day 1: Push**
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1. Tricep Pushdowns, 6 - 8 reps, 3 sets
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2. Cable Lateral Raises, 9 - 11 reps, 3 sets
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3. Military Press, 9 - 14 reps, 4 sets
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4. Dumbbell Lateral Raises, 5 - 7 reps, 3 sets
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5. Chest Flyes, 6 - 10 reps, 4 sets
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6. Skull Crushers, 10 - 13 reps, 3 sets
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7. Incline Dumbbell Press, 7 - 10 reps, 3 sets
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**Day 2: Pull**
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1. Hammer Curls, 9 - 12 reps, 4 sets
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2. Cable Curls, 5 - 8 reps, 2 sets
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3. Incline Curls, 10 - 13 reps, 3 sets
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4. Pull-Ups, 10 - 12 reps, 4 sets
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5. Face Pulls, 9 - 12 reps, 3 sets
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6. Bent Over Rows, 5 - 8 reps, 4 sets
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**Day 3: Legs**
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1. Sitting Calf RaisesSitting Hamstring Curls, 6 - 10 reps, 4 sets
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2. Squats, 7 - 10 reps, 3 sets
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3. Hip Thrust, 10 - 15 reps, 3 sets
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4. Leg Extensions, 8 - 13 reps, 4 sets
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5. Standing Calf Raises, 8 - 10 reps, 4 sets
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6. Bulgarian Split Squats, 7 - 9 reps, 2 sets
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**Day 4: Push**
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1. Dumbbell Bench Press, 7 - 11 reps, 2 sets
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2. Cable Lateral Raises, 7 - 11 reps, 3 sets
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3. Military Press, 9 - 14 reps, 3 sets
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4. Skull Crushers, 10 - 13 reps, 3 sets
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5. Tricep Pushdowns, 6 - 11 reps, 2 sets
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6. Dumbbell Lateral Raises, 9 - 13 reps, 2 sets
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**Day 5: Pull**
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1. Single Arm Pulldowns, 8 - 11 reps, 3 sets
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2. Incline Curls, 6 - 11 reps, 4 sets
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3. Cable Curls, 9 - 14 reps, 4 sets
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4. Hammer Curls, 8 - 13 reps, 2 sets
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5. Face Pulls, 6 - 11 reps, 4 sets
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6. Deadlifts, 6 - 11 reps, 2 sets
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7. Pull-Ups, 10 - 14 reps, 4 sets
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**Day 6: Legs**
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1. Squats, 9 - 14 reps, 3 sets
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2. Bulgarian Split Squats, 6 - 8 reps, 2 sets
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3. Hip Thrust, 9 - 12 reps, 2 sets
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4. Standing Calf Raises, 6 - 10 reps, 4 sets
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5. Leg Extensions, 8 - 13 reps, 3 sets
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6. Sitting Calf RaisesSitting Hamstring Curls, 7 - 9 reps, 4 sets
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**Day 7: Rest**
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### Beginner Routine 8
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**Day 1: Push**
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1. Pec Deck, 7 - 9 reps, 2 sets
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2. Barbell Bench Press, 8 - 13 reps, 3 sets
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3. Dumbbell Lateral Raises, 6 - 11 reps, 2 sets
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4. Tricep Pushdowns, 9 - 14 reps, 3 sets
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5. Overhead Dumbbell Press, 9 - 12 reps, 4 sets
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**Day 2: Pull**
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1. Pull-Ups, 6 - 9 reps, 2 sets
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2. Hammer Curls, 7 - 12 reps, 3 sets
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3. Dumbbell Curls, 8 - 11 reps, 2 sets
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4. Single Arm Rows, 6 - 8 reps, 3 sets
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5. Barbell Shrugs, 10 - 12 reps, 4 sets
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Subsets and Splits
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