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531 FB F6
General
Advanced
Machine strength
Plan Details
The 531 FB F6 routine by alexpalonso is a 6 day workout plan. It is an advanced level plan to achieve general fitness goals.
Routine detail
Day 1
Banca
Est. 99 min
8 exercises
Barbell Bench Press
6 Sets x 5,5,3,3,3,1 Reps
Barbell Squat
7 Sets x 5,3,1,1,1,1,1 Reps
Cable Lateral Raise
2 Sets x 25 Reps
Cable Pull Through
4 Sets x 12,10,8,20 Reps
Cable Rope Face Pull
4 Sets x 12,10,8,20 Reps
Unilateral Cable shoulder adduction
2 Sets x 20 Reps
Cable Rope Overhead Tricep Extension
4 Sets x 12,10,8,20 Reps
Bayesian curl
2 Sets x 20 Reps
Day 2
Dominadas
Est. 88 min
9 exercises
Machine Assisted Pull-Up (Hammer Grip)
4 Sets x 5,5,3,3 Reps
Weighted Pull-Up
2 Sets x 3,1 Reps
Barbell Military Press
7 Sets x 5,3,1,1,1,1,1 Reps
Cable Bent-Over Lateral Pulley
2 Sets x 25 Reps
Machine Leg Curl (Prone)
4 Sets x 12,10,8,20 Reps
Cable Flat Bench Fly
4 Sets x 12,10,8,20 Reps
Machine Leg Press
2 Sets x 20 Reps
Bayesian curl
4 Sets x 12,10,8,20 Reps
Cable One-Arm Tricep Extension
2 Sets x 20 Reps
Day 3
Sentadillas
Est. 89 min
8 exercises
Barbell Squat
6 Sets x 5,5,3,3,3,1 Reps
Unilateral Cable shoulder adduction
4 Sets x 12,10,8,20 Reps
Cable Pull Through
2 Sets x 25 Reps
Cable Flat Bench Fly
4 Sets x 12,10,8,20 Reps
Dumbbell Shoulder Shrug
4 Sets x 12,10,8,20 Reps
Cable Lateral Raise
2 Sets x 20 Reps
Cable One-Arm Tricep Extension
4 Sets x 12,10,8,20 Reps
Bayesian hammer curl
2 Sets x 20 Reps
Day 4
Militar
Est. 95 min
8 exercises
Barbell Military Press
6 Sets x 5,5,3,3,3,1 Reps
Barbell Sumo Deadlift
7 Sets x 5,3,1,1,1,1,1 Reps
Cable Flat Bench Fly
2 Sets x 25 Reps
Cable Bent-Over Lateral Pulley
4 Sets x 12,10,8,20 Reps
Dumbbell Bulgarian squat
4 Sets x 12,10,8,20 Reps
Lat prayer
2 Sets x 20 Reps
Bayesian hammer curl
4 Sets x 12,10,8,20 Reps
Cable Rope Overhead Tricep Extension
2 Sets x 20 Reps
Day 5
Dominadas 2
Est. 97 min
9 exercises
Machine Assisted Pull-Up (Hammer Grip)
2 Sets x 5 Reps
Weighted Pull-Up
5 Sets x 1 Reps
Barbell Bench Press
7 Sets x 5,3,1,1,1,1,1 Reps
Cable Rope Face Pull
2 Sets x 25 Reps
Machine Leg Press
4 Sets x 12,10,8,20 Reps
Cable Lateral Raise
4 Sets x 12,10,8,20 Reps
Machine Leg Curl (Prone)
2 Sets x 20 Reps
Cable Rope Overhead Tricep Extension
4 Sets x 12,10,8,20 Reps
Bayesian curl
2 Sets x 25 Reps
Day 6
Peso Muerto
Est. 91 min
8 exercises
Barbell Sumo Deadlift
6 Sets x 5,5,3,3,3,1 Reps
Lat prayer
4 Sets x 12,10,8,20 Reps
Dumbbell Bulgarian squat
2 Sets x 25 Reps
Cable Lateral Raise
4 Sets x 12,10,8,20 Reps
Dumbbell Shoulder Shrug
4 Sets x 12,10,8,20 Reps
Cable Flat Bench Fly
2 Sets x 20 Reps
Bayesian hammer curl
4 Sets x 12,10,8,20 Reps
Cable One-Arm Tricep Extension
2 Sets x 25 Reps
