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Ronny's 6 Day Split
Bulking
Advanced
Machine strength
Plan Details
The Ronny's 6 Day Split routine by RonnyVeljanovski is a 6 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
Routine detail
Mon
Chest and Arms 1
Est. 95 min
12 exercises
Barbell Bench Press
9 Sets x 12,10,8,6,4,6,8,10,12 Reps
Dumbbell Incline Bench Press
5 Sets x 5 Reps
Leverage Decline Chest Press
5 Sets x 5 Reps
Dumbbell Fly
3 Sets x 10 Reps
Cable Incline Fly
3 Sets x 10 Reps
Barbell Preacher Curl
3 Sets x 10 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 10 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 10 Reps
EZ Bar Tricep Extension
3 Sets x 10 Reps
Cable Shoulder Extension
3 Sets x 10 Reps
Dip
3 Sets x 8 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 20 Reps
Tue
Back and Shoulders 1
Est. 75 min
10 exercises
Barbell Deadlift
5 Sets x 5 Reps
Machine Lat Pulldown
3 Sets x 10 Reps
T Bar Row
5 Sets x 5 Reps
Cable V Bar Pulldown
3 Sets x 10 Reps
Machine Seated Row
3 Sets x 8 Reps
Machine Shoulder Press
5 Sets x 5 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Dumbbell Reverse Fly
3 Sets x 10 Reps
Dumbbell Seated Alternating Front Raise
3 Sets x 10 Reps
Cable Lateral Raise
3 Sets x 10 Reps
Wed
Legs 1
Est. 72 min
10 exercises
Barbell Squat
5 Sets x 5 Reps
Machine Leg Press
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 10 Reps
Machine Leg Curl (Prone)
3 Sets x 10 Reps
Machine Seated Calf Raise
3 Sets x 12 Reps
Machine Calf Raise
3 Sets x 12 Reps
Calf Press On Leg Press
3 Sets x 12 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 20 Reps
Leg Raise
3 Sets x 12 Reps
Rotational Crunch
3 Sets x 12 Reps
Thu
Chest and Arms 2
Est. 80 min
11 exercises
Dumbbell Incline Bench Press
5 Sets x 5 Reps
Machine Inner Chest Press
3 Sets x 10 Reps
Leverage Decline Chest Press
3 Sets x 10 Reps
Dumbbell Incline Fly
3 Sets x 10 Reps
Cable Cross-Over
3 Sets x 12 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 10 Reps
EZ Bar Curl
3 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 10 Reps
Cable One-Arm Bicep Curl
3 Sets x 10 Reps
EZ Bar Tricep Extension
3 Sets x 10 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 10 Reps
Fri
Back and Shoulders 2
Est. 83 min
11 exercises
Barbell Bent-Over Row
5 Sets x 5 Reps
T Bar Row
3 Sets x 8 Reps
Machine Lat Pulldown
3 Sets x 10 Reps
Cable Rope Lat Pulldown
3 Sets x 10 Reps
Barbell Military Press
5 Sets x 5 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Dumbbell One-Arm Front Raise
3 Sets x 10 Reps
Machine Reverse Fly
3 Sets x 10 Reps
Smith Machine Shrug
3 Sets x 10 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 20 Reps
Medicine Ball Rotation
3 Sets x 20 Reps
Sat
Legs 2
Est. 61 min
8 exercises
Machine Leg Press
5 Sets x 5 Reps
Barbell Hip Thrust
3 Sets x 8 Reps
Barbell Stiff-Leg Deadlift
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 10 Reps
Machine Leg Curl (Prone)
3 Sets x 10 Reps
Machine Seated Calf Raise
3 Sets x 12 Reps
Machine Calf Raise
3 Sets x 12 Reps
Stationary Bike
1 Set
