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6 Day Work Out Routine
Cutting
Intermediate
Machine strength
Plan Details
The 6 Day Work Out Routine routine by tonsaser is a 6 day workout plan. It is an intermediate level plan to achieve cutting fitness goals.
The goal of this routine is to gain maximum amount of muscle while keeping fat gain at minimum.
Routine detail
Mon
CHEST AND TRICEPS
Est. 67 min
8 exercises
Dumbbell Incline Bench Press
3 Sets x 10 Reps
Dumbbell Bench Press
4 Sets x 12 Reps
Dumbbell Fly
4 Sets x 12 Reps
Weighted Tricep Dip
4 Sets x 12 Reps
Cable Shoulder Extension
3 Sets x 10 Reps
Dumbbell Seated Tricep Press
3 Sets x 12 Reps
EZ Bar Tricep Extension
3 Sets x 10 Reps
Cable Kneeling Crunch (Rope)
4 Sets x 15 Reps
Tue
MID/LOWER BACK AND BICEPS
Est. 87 min
10 exercises
Back Hyperextension
4 Sets x 15 Reps
Dumbbell One-Arm Row
4 Sets x 12 Reps
Cable Seated Row
5 Sets x 10 Reps
Dumbbell Alternating Bicep Curl
4 Sets x 10 Reps
EZ Bar Curl
3 Sets x 10 Reps
Dumbbell Hammer Curl (Cross Body)
4 Sets x 10 Reps
Dumbbell Concentration Curl
4 Sets x 10 Reps
Scissor Kick
3 Sets x 20 Reps
Seated Bench Leg Pull-In
3 Sets x 25 Reps
Leverage Machine High Row
3 Sets x 10 Reps
Wed
LEGS
Est. 83 min
7 exercises
Machine Leg Extension
5 Sets x 12 Reps
Machine Single-Leg Curl
5 Sets x 10 Reps
Smith Machine Squat
6 Sets x 10 Reps
Machine Leg Press
4 Sets x 20 Reps
Hack Squat
4 Sets x 12 Reps
Machine Leg Curl (Prone)
4 Sets x 10 Reps
Calf Press On Leg Press
7 Sets x 20 Reps
Thu
SHOULDERS AND TRAPS
Est. 90 min
12 exercises
Dumbbell Seated Arnold Press
3 Sets x 12 Reps
Barbell Upright Row
3 Sets x 12 Reps
Machine Deltoid Raise
3 Sets x 10 Reps
Machine Reverse Fly
4 Sets x 10 Reps
Smith Machine Shrug
4 Sets x 12 Reps
Dumbbell Shoulder Shrug
4 Sets x 12 Reps
Dumbbell One-Arm Front Raise
3 Sets x 10 Reps
Cable Upright Row
4 Sets x 10 Reps
Cable Front Raise
3 Sets x 10 Reps
Oblique Crunch
3 Sets x 12 Reps
Seated Bench Leg Pull-In
5 Sets x 25 Reps
Plank
2 Sets
Fri
BICEPS AND TRICEPS
Est. 91 min
11 exercises
Barbell Curl
3 Sets x 12 Reps
Dumbbell Alternating Bicep Curl
4 Sets x 10 Reps
EZ Bar Curl
3 Sets x 12 Reps
Dumbbell Hammer Curl (Cross Body)
4 Sets x 10 Reps
EZ Bar Tricep Extension
3 Sets x 10 Reps
Dumbbell Seated Tricep Press
4 Sets x 10 Reps
Weighted Tricep Dip
4 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 12 Reps
Air Bike
3 Sets x 25 Reps
Cable Kneeling Crunch (Rope)
4 Sets x 15 Reps
Seated Bench Leg Pull-In
4 Sets x 25 Reps
Sat
LATS
Est. 77 min
10 exercises
Cable Seated Row
5 Sets x 12 Reps
Machine Lat Pulldown
4 Sets x 10 Reps
Machine Lat Pulldown
3 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 12 Reps
Cable Rear Pulldown (Wide Grip)
3 Sets x 10 Reps
Cable One-Arm Seated Row
4 Sets x 12 Reps
Leverage Machine High Row
3 Sets x 12 Reps
Air Bike
3 Sets x 20 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 14 Reps
Crunch
3 Sets x 8 Reps
