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6 Day Split + extra
Bulking
Beginner
Machine strength
Plan Details
The 6 Day Split + extra routine by Rien Wessels is a 6 day workout plan. It is a beginner level plan to achieve bulking 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. <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
Upper body split
Est. 50 min
9 exercises
Machine Bench Press
3 Sets x 12 Reps
Barbell Deep Squat
3 Sets x 15 Reps
Sit-Up
3 Sets x 20 Reps
Cable Seated Row
3 Sets x 15 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Dumbbell One-Arm Front Raise
3 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 8 Reps
Dumbbell Tricep Extension
3 Sets x 8 Reps
Tue
Legs + arms
Est. 65 min
10 exercises
Machine Leg Press
3 Sets x 8 Reps
Dumbbell Shoulder Press
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 12 Reps
Machine Seated Leg Curl
3 Sets x 12 Reps
Machine Calf Raise
3 Sets x 15 Reps
Decline Crunch
3 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Cable Bicep Curl
3 Sets x 8 Reps
Barbell Reverse Curl
3 Sets x 8 Reps
Dumbbell Tricep Extension
3 Sets x 8 Reps
Wed
Back and Biceps
Est. 64 min
10 exercises
Cable Elevated Row
3 Sets x 12 Reps
Band Shoulder Press
3 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 15 Reps
Band Alternating Bicep Curl
3 Sets x 15 Reps
Machine Reverse Lat Pulldown (Close Grip)
3 Sets x 15 Reps
Cross Body Crunch
3 Sets x 15 Reps
Bench Dip
3 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 12 Reps
Dumbbell Reverse Bicep Curl
3 Sets x 12 Reps
Cable Shoulder Extension
3 Sets x 12 Reps
Thu
Chest day 1
Est. 48 min
10 exercises
Machine Bench Press
3 Sets x 8 Reps
Crunch
3 Sets x 15 Reps
Machine Fly
3 Sets x 12 Reps
Barbell Calf Raise
3 Sets x 12 Reps
Elevated Push-Up
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Dumbbell Bent-Over Raise
3 Sets x 10 Reps
Cable Shoulder Extension
3 Sets x 12 Reps
Dumbbell Tricep Extension
3 Sets x 8 Reps
Plank
3 Sets
Fri
Arms Mix Split
Est. 46 min
8 exercises
Barbell Squat
3 Sets x 15 Reps
Oblique Crunch
3 Sets x 12 Reps
Machine Leg Extension
3 Sets x 12 Reps
Dumbbell Hammer Curl (Cross Body)
3 Sets x 8 Reps
Reverse Crunch
3 Sets x 12 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 8 Reps
Dumbbell Calf Raise
3 Sets x 12 Reps
Dumbbell Upright Row
3 Sets x 12 Reps
Sat
Chest mix
Est. 68 min
11 exercises
Barbell Bench Press
3 Sets x 8 Reps
Barbell Bent-Over Row
3 Sets x 10 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell Seated Bent-Over Reverse Fly
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Sit-Up
3 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Dumbbell One-Arm Front Raise
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Machine Seated Leg Curl
3 Sets x 8 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 15 Reps
