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6 Days No-Gym Routine
General
Beginner
Body
Plan Details
The 6 Days No-Gym Routine routine by lollo.bonni is a 6 day workout plan. It is a beginner level plan to achieve general fitness goals.
This 6-days split allows you to train the whole body at home without needing expensive gym equipment. You only need your body, some weights and something that can work as a plank. The repetitions per set are the default ones and it's suggested to change them according to one's needs. Every workout should be preceeded by 10 minutes of aerobic activity (running is suggested) and followed by stretching of the muscles that were put to work. Before starting any kind of physical activity for the first time, consultation with a doctor and/or professional trainer is recommended.
Routine detail
Mon
Abs
Est. 47 min
7 exercises
Running
1 Set
Crunch
3 Sets x 8 Reps
Reverse Crunch
3 Sets x 8 Reps
Alternating Heel Touch
3 Sets x 8 Reps
Abdominal Pendulum
3 Sets x 8 Reps
Cross Body Crunch
3 Sets x 8 Reps
Plank
3 Sets
Tue
Chest/Biceps
Est. 50 min
7 exercises
Running
1 Set
Push-Up (Wide Hand)
3 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 8 Reps
Elevated Push-Up
3 Sets x 8 Reps
Dumbbell Pullover
3 Sets x 8 Reps
Push-Up (Close Hand)
3 Sets x 8 Reps
Dumbbell Fly
3 Sets x 8 Reps
Wed
Shoulders/Triceps
Est. 49 min
7 exercises
Running
1 Set
Arm Circles
3 Sets x 8 Reps
Dumbbell Seated Tricep Press
3 Sets x 8 Reps
Tricep Push-Up
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Bench Dip
3 Sets x 8 Reps
Barbell Front Raise
3 Sets x 8 Reps
Thu
Back
Est. 48 min
7 exercises
Running
1 Set
Dumbbell Deadlift
3 Sets x 8 Reps
Reverse Lunge Crossover
3 Sets x 8 Reps
Superman
3 Sets
Kettlebell Row
3 Sets x 8 Reps
Knees to Chest Hug
3 Sets x 8 Reps
Sphinx
3 Sets x 8 Reps
Fri
Legs
Est. 53 min
8 exercises
Running
1 Set
Prisoner Squat
3 Sets x 8 Reps
Band Calf Raise
3 Sets x 8 Reps
Bodyweight Lunge
3 Sets x 8 Reps
Single-Leg Calf Raise
3 Sets x 8 Reps
Jump Squat
3 Sets x 8 Reps
Mountain Climber
3 Sets x 8 Reps
Wall Calf Stretch
3 Sets x 8 Reps
Sat
Abs
Est. 47 min
7 exercises
Running
1 Set
Crunch
3 Sets x 8 Reps
Reverse Crunch
3 Sets x 8 Reps
Alternating Heel Touch
3 Sets x 8 Reps
Abdominal Pendulum
3 Sets x 8 Reps
Cross Body Crunch
3 Sets x 8 Reps
Plank
3 Sets
