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6 Day summer routine
General
Beginner
Machine strength
Plan Details
The 6 Day summer routine routine by Bradknowlton18 is a 6 day workout plan. It is a beginner level plan to achieve general fitness goals.
Routine detail
Mon
Bicep/back
Est. 115 min
14 exercises
Barbell Deadlift
5 Sets x 10 Reps
Dumbbell Incline Curl
3 Sets x 10 Reps
Dumbbell Seated Front Raise (Hammer)
3 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Barbell Bent-Over Row
3 Sets x 10 Reps
Dumbbell Concentration Curl
3 Sets x 10 Reps
Machine Seated Row
3 Sets x 10 Reps
Cable Reverse Crossover
3 Sets x 10 Reps
Barbell Preacher Curl
3 Sets x 10 Reps
EZ Bar Preacher Curl (Close Grip)
3 Sets x 10 Reps
Hanging Leg Raise
3 Sets x 10 Reps
Bench Weighted Decline Crunch
3 Sets x 15 Reps
Reverse Crunch
3 Sets x 15 Reps
Machine Ab Crunch
3 Sets x 20 Reps
Tue
Shoulder/forearm
Est. 91 min
12 exercises
Dumbbell Seated Arnold Press
3 Sets x 10 Reps
Smith Machine Shoulder Press
3 Sets x 10 Reps
Barbell Reverse Curl
3 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Dumbbell Seated Front Raise
3 Sets x 10 Reps
Smith Machine Shrug
3 Sets x 10 Reps
Machine Shoulder Press
3 Sets x 10 Reps
Cable Upright Row
3 Sets x 10 Reps
Cable Deltoid Raise
3 Sets x 10 Reps
Cable Internal Rotation
3 Sets x 10 Reps
Barbell Kneeling Wrist Curl (Palms Up)
3 Sets x 10 Reps
Barbell Kneeling Wrist Curl (Palms Down)
3 Sets x 10 Reps
Wed
Legs
Est. 91 min
9 exercises
Recumbent Bike
1 Set
Barbell Deep Squat
6 Sets x 12 Reps
Machine Leg Extension
3 Sets x 12 Reps
Machine Hip Abduction
3 Sets x 12 Reps
Machine Hip Adduction
3 Sets x 12 Reps
Machine Seated Calf Raise
3 Sets x 12 Reps
Machine Seated Leg Curl
3 Sets x 12 Reps
Machine Leg Press
5 Sets x 12 Reps
Treadmill Running
1 Set
Thu
Chest/abs
Est. 91 min
11 exercises
Dumbbell Incline Bench Press
3 Sets x 10 Reps
Dumbbell Incline Fly
3 Sets x 10 Reps
Machine Fly
3 Sets x 10 Reps
Dumbbell Decline Bench Press
3 Sets x 10 Reps
Dumbbell Decline Fly
3 Sets x 10 Reps
Cable Lower Chest Raise
3 Sets x 10 Reps
Hanging Knee Raise
3 Sets x 10 Reps
Stability Ball Crunch
3 Sets x 10 Reps
Bench Weighted Decline Crunch
3 Sets x 10 Reps
Leg Raise
3 Sets x 10 Reps
Treadmill Running
1 Set
Fri
Arms
Est. 94 min
13 exercises
Barbell Curl
3 Sets x 10 Reps
Dumbbell Incline Hammer Curl
3 Sets x 10 Reps
Cable Tricep Pushdown (V-Bar)
3 Sets x 10 Reps
Dip
3 Sets x 10 Reps
Dumbbell Inner Bicep Curl
3 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 10 Reps
Cable Bicep Curl
3 Sets x 10 Reps
Cable Rope High Pulley Tricep Extension
3 Sets x 10 Reps
EZ Bar Preacher Curl (Close Grip)
3 Sets x 10 Reps
Barbell Kneeling Wrist Curl (Palms Up)
3 Sets x 10 Reps
Barbell Reverse Curl
3 Sets x 10 Reps
Treadmill Running
1 Set
Barbell Kneeling Wrist Curl (Palms Down)
3 Sets x 10 Reps
Sun
Chest/tricep
Est. 101 min
11 exercises
Barbell Bench Press
6 Sets x 10 Reps
Machine Incline Chest Press
3 Sets x 10 Reps
Leverage Decline Chest Press
3 Sets x 10 Reps
Cable Cross-Over
3 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 10 Reps
Cable High Pulley Tricep Extension
3 Sets x 10 Reps
Smith Machine Bench Press (Close Grip)
3 Sets x 10 Reps
Dumbbell Fly
3 Sets x 10 Reps
Dumbbell Bench Press
3 Sets x 10 Reps
Dumbbell Seated Tricep Press
3 Sets x 10 Reps
Treadmill Running
1 Set
