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Six Day Body Builder
General
Advanced
Machine strength
Plan Details
The Six Day Body Builder routine is a 7 day workout plan. It is an advanced level plan to achieve general fitness goals.
This routine works out one muscle group per day to give that group adequate rest.
Routine detail
Mon
Chest
Est. 80 min
8 exercises
Cable Cross-Over
3 Sets x 6 Reps
Barbell Decline Bench Press
3 Sets x 5 Reps
Running
1 Set
Elliptical Training
1 Set
Machine Fly
3 Sets x 6 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Barbell Bench Press
3 Sets x 5 Reps
Clap Push-Up
3 Sets x 10 Reps
Tue
Back
Est. 89 min
11 exercises
Step Machine
1 Set
Machine Back Extension
3 Sets x 6 Reps
Cable Seated Row
3 Sets x 5 Reps
Cat Stretch
2 Sets x 1 Reps
Hip Stretch
2 Sets x 1 Reps
Barbell Deadlift
3 Sets x 4 Reps
Dumbbell One-Arm Row
3 Sets x 6 Reps
Pull-Up
3 Sets x 10 Reps
T Bar Row
3 Sets x 6 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 6 Reps
Elliptical Training
1 Set
Wed
Biceps and Forearms
Est. 93 min
10 exercises
Dumbbell Alternating Bicep Curl
3 Sets x 10 Reps
Preacher Curl Machine
3 Sets x 6 Reps
Elliptical Training
1 Set
Barbell Reverse Curl
3 Sets x 6 Reps
Dumbbell Seated Wrist Curl (Palms Down)
3 Sets x 5 Reps
Barbell Curl
3 Sets x 6 Reps
Dumbbell Seated Wrist Curl
3 Sets x 5 Reps
Running
1 Set
Dumbbell Hammer Curl (Cross Body)
3 Sets x 10 Reps
Barbell Preacher Curl
3 Sets x 6 Reps
Thu
Shoulders
Est. 80 min
8 exercises
Rowing
1 Set
Dumbbell Front Raise
3 Sets x 6 Reps
Dumbbell Lateral Raise
3 Sets x 6 Reps
Smith Machine Shrug
3 Sets x 10 Reps
Smith Machine Upright Row
3 Sets x 6 Reps
Smith Machine Shoulder Press
3 Sets x 6 Reps
Smith Machine Rear Shoulder Press
3 Sets x 6 Reps
Elliptical Training
1 Set
Fri
Legs
Est. 114 min
12 exercises
Step Machine
1 Set
Mountain Climber
3 Sets x 30 Reps
Barbell Squat
3 Sets x 4 Reps
Hack Squat
3 Sets x 6 Reps
Machine Leg Press
3 Sets x 6 Reps
Bodyweight Walking Lunge
3 Sets x 30 Reps
Machine Leg Extension
3 Sets x 6 Reps
Machine Seated Leg Curl
3 Sets x 6 Reps
Bodyweight Side Lunge
3 Sets x 30 Reps
Machine Hip Abduction
3 Sets x 6 Reps
Machine Hip Adduction
3 Sets x 6 Reps
Running
1 Set
Sat
Abs and Triceps
Est. 108 min
11 exercises
Rowing
1 Set
Machine Ab Crunch
3 Sets x 6 Reps
Parallel Bar Hip Flexion
3 Sets x 15 Reps
Barbell Tricep Extension (Supine)
3 Sets x 6 Reps
Cable Shoulder Extension
3 Sets x 6 Reps
Cable Wood Chop
3 Sets x 15 Reps
Dip
3 Sets x 10 Reps
Hanging Leg Raise
3 Sets x 15 Reps
Machine Dip
3 Sets x 6 Reps
Cable Seated Crunch
3 Sets x 30 Reps
Elliptical Training
1 Set
Sun
OFF (rest)
Est. 0 min
0 exercises
This day is empty
