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Nimai's Week 6 Routine
General
Intermediate
Machine strength
Plan Details
The Nimai's Week 6 Routine routine by joshuadgarcia is a 4 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Routine detail
Day 1
Chest & Triceps
Est. 58 min
9 exercises
Dumbbell Deep Push-Up
3 Sets x 8 Reps
Single-Leg Push-Up
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell Incline Fly
3 Sets x 8 Reps
Smith Machine Bench Press (Wide Grip)
3 Sets x 8 Reps
Machine Fly
3 Sets x 8 Reps
Dumbbell One-Arm Tricep Extension
3 Sets x 8 Reps
Cable Tricep Pushdown (V-Bar)
3 Sets x 8 Reps
Machine Dip
3 Sets x 8 Reps
Day 2
Back & Biceps
Est. 79 min
12 exercises
Chin-Up (Mixed Grip)
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
T Bar Row
3 Sets x 8 Reps
Machine Lat Pulldown
3 Sets x 8 Reps
Machine Reverse Lat Pulldown (Close Grip)
3 Sets x 8 Reps
Dumbbell Incline Curl
3 Sets x 8 Reps
Barbell One-Arm Bicep Curl
3 Sets x 8 Reps
Cable Rope Hammer Curl
3 Sets x 8 Reps
Cable One-Arm High Curl
3 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 8 Reps
Side Jacknife
3 Sets x 8 Reps
Sit-Up
3 Sets x 8 Reps
Day 3
Legs & Abs
Est. 45 min
7 exercises
Iso Lateral Sliding Lunge Machine
3 Sets x 8 Reps
Smith Machine Squat
3 Sets x 8 Reps
Iso Lateral Leg Extension Machine
3 Sets x 8 Reps
Smith Machine Stiff-Leg Deadlift
3 Sets x 8 Reps
Hack Squat
3 Sets x 8 Reps
Machine Single-Leg Curl
3 Sets x 8 Reps
Machine Leg Press (Wide Stance)
3 Sets x 8 Reps
Day 4
Shoulders
Est. 52 min
8 exercises
Leverage Shoulder Press
3 Sets x 8 Reps
Dumbbell Shoulder Press
3 Sets x 8 Reps
Dumbbell Alternating Deltoid Raise
3 Sets x 8 Reps
Smith Machine Shoulder Press
3 Sets x 8 Reps
Barbell Upright Row
3 Sets x 8 Reps
Weight Plate High Front Raise
3 Sets x 8 Reps
Weight Plate One-Arm Shrug
3 Sets x 8 Reps
Leverage Machine Shrug
3 Sets x 8 Reps
