Loading...
vickyprakash's 6 Days Plan
AUTOPLAYAUDIO TIP
General
Beginner
Machine strength
Plan Details
The vickyprakash's 6 Days Plan routine by vickyprakash is a 6 day workout plan. It is a beginner level plan to achieve general fitness goals.
gdgd gdgd gjdgdg gdgdgg gdgd gd gd f gggd gjd d dd d d d d e e e d d d
Routine detail
Mon
PUSH A
Est. 89 min
8 exercises
Barbell Bench Press
3 Sets x 8 Reps
Cable Cross-Over
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Cable Rope Face Pull
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Dumbbell Wrist Curl (Palms Up)
3 Sets x 8 Reps
Cable Wood Chop
3 Sets x 8 Reps
Tue
Pull A
Est. 75 min
7 exercises
Pull-Up
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Dumbbell Seated Bicep Curl
3 Sets x 8 Reps
Barbell Shrug
3 Sets x 8 Reps
Weight Plate Neck Extension (Prone)
3 Sets x 8 Reps
Weight Plate Neck Flexion (Supine)
3 Sets x 8 Reps
Dumbbell Hammer Curl
3 Sets x 8 Reps
Wed
Leg A
Est. 74 min
6 exercises
Barbell Squat
3 Sets x 8 Reps
Dumbbell Lunge
3 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Barbell Hip Thrust
3 Sets x 8 Reps
Machine Calf Raise
3 Sets x 8 Reps
Decline Bench Leg Raise
3 Sets x 8 Reps
Thu
Push B
Est. 80 min
7 exercises
Barbell Incline Bench Press
3 Sets x 8 Reps
Dip
4 Sets x 8 Reps
Machine Reverse Fly
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Dumbbell Seated Arnold Press
2 Sets x 8 Reps
EZ Bar Decline Close Grip Skull Crusher
3 Sets x 8 Reps
Dumbbell Wrist Curl (Palms Down)
3 Sets x 8 Reps
Fri
PULL B
Est. 73 min
6 exercises
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
Dumbbell Hammer Curl
3 Sets x 8 Reps
Cable Shrug
3 Sets x 8 Reps
Weight Plate Neck Flexion (Supine)
4 Sets x 8 Reps
EZ Bar Curl
2 Sets x 8 Reps
Sat
LEG B
Est. 71 min
7 exercises
Hack Squat
3 Sets x 8 Reps
Barbell Front Squat
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Barbell Deadlift
3 Sets x 8 Reps
Single-Leg Calf Raise
3 Sets x 8 Reps
Cable Wood Chop
3 Sets x 8 Reps
Cable Reverse Fly
3 Sets x 8 Reps
