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6 day routine
General
Advanced
Machine strength
Plan Details
The 6 day routine routine by akozela is a 6 day workout plan. It is an advanced level plan to achieve general fitness goals.
Routine detail
Day 1
Back and Biceps
Est. 91 min
13 exercises
Pull-Up
3 Sets x 12 Reps
Barbell Deadlift
3 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 12 Reps
Cable Rear Pulldown (Wide Grip)
3 Sets x 12 Reps
Cable V Bar Pulldown
3 Sets x 12 Reps
Cable Upper Row
3 Sets x 12 Reps
T Bar Row
3 Sets x 12 Reps
Leverage Machine Iso Row
3 Sets x 12 Reps
Back Hyperextension
3 Sets x 12 Reps
Dumbbell Seated Alternating Hammer Curl
3 Sets x 15 Reps
EZ Bar Preacher Curl (Close Grip)
3 Sets x 15 Reps
EZ Bar Curl
3 Sets x 15 Reps
Cable Standing Curl
3 Sets x 15 Reps
Day 2
Chest and triceps
Est. 90 min
10 exercises
Barbell Decline Bench Press
5 Sets x 12 Reps
Dumbbell Bench Press
3 Sets x 12 Reps
Cable Cross-Over
3 Sets x 12 Reps
Machine Fly
3 Sets x 12 Reps
Machine Inner Chest Press
3 Sets x 12 Reps
Dip
4 Sets x 12 Reps
Barbell Tricep Extension (Supine)
4 Sets x 12 Reps
Barbell Tricep Press (Supine)
4 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 12 Reps
Day 3
Cardio
Est. 62 min
1 exercise
Stationary Bike
1 Set
Day 4
Shoulders
Est. 59 min
10 exercises
Dumbbell Alternating Lateral Raise
4 Sets x 12 Reps
Dumbbell Lateral Raise
4 Sets x 12 Reps
Weight Plate Front Raise
3 Sets x 2 Reps
Dumbbell Alternating Bent-Over Reverse Fly
3 Sets x 12 Reps
Dumbbell Lateral Raise (Prone)
3 Sets x 12 Reps
Band Lateral Raise
3 Sets x 12 Reps
Dumbbell Upright Row
3 Sets x 12 Reps
Cable Rope Face Pull
3 Sets x 12 Reps
Smith Machine Shrug
3 Sets x 12 Reps
Weight Plate Shrug
3 Sets x 12 Reps
Day 5
Legs
Est. 71 min
8 exercises
Barbell Deep Squat
6 Sets x 8 Reps
Smith Machine Squat
3 Sets x 10 Reps
Machine Leg Press
4 Sets x 12 Reps
Machine Leg Curl (Prone)
3 Sets x 12 Reps
Machine Leg Extension
3 Sets x 10 Reps
Machine Seated Calf Raise
3 Sets x 12 Reps
Machine Single-Leg Calf Press
3 Sets x 12 Reps
Dumbbell Lunge
3 Sets x 10 Reps
Day 6
Abs
Est. 48 min
5 exercises
Machine Ab Crunch
10 Sets x 20 Reps
Bench Crunch
4 Sets x 20 Reps
Hanging Knee Raise
4 Sets x 12 Reps
Seated Leg Tuck
4 Sets x 20 Reps
Side rotation
3 Sets x 10 Reps
