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6 on 1 off
AUDIO TIP
General
Beginner
Machine strength
Plan Details
The 6 on 1 off routine by farhan.ahmed.mail is a 6 day workout plan. It is a beginner level plan to achieve general fitness goals.
Routine detail
Day 1
Chest and Triceps
Est. 0 min
7 exercises
Barbell Bench Press
4 Sets x 8 Reps
Dumbbell Incline Bench Press
4 Sets x 8 Reps
Barbell Skull Crusher (Reverse Grip)
3 Sets x 8 Reps
Cable Cross-Over
4 Sets x 8 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
4 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 8 Reps
Hanging Leg Raise
4 Sets x 8 Reps
Day 2
Back and biceps
Est. 0 min
6 exercises
Pull-Up
4 Sets x 8 Reps
Barbell Bent-Over Row
4 Sets x 8 Reps
Cable V Bar Pulldown
4 Sets x 8 Reps
Cable Rope Face Pull
4 Sets x 15 Reps
Dumbbell Incline Curl
4 Sets x 8 Reps
Cross Body Crunch
4 Sets x 8 Reps
Day 3
Legs
Est. 0 min
7 exercises
Barbell Squat
4 Sets x 5 Reps
Barbell Hip Thrust
4 Sets x 8 Reps
Machine Seated Leg Curl
4 Sets x 8 Reps
Machine Seated Calf Raise
4 Sets x 8 Reps
Machine Leg Extension
4 Sets x 8 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 8 Reps
Weight Plate Rotation
4 Sets x 8 Reps
Day 4
Shoulders
Est. 0 min
5 exercises
Barbell Military Press
4 Sets x 8 Reps
Cable Lateral Raise
4 Sets x 12 Reps
Cable One-Arm Reverse Fly
4 Sets x 12 Reps
Dumbbell Reverse Fly
4 Sets x 8 Reps
Hanging Leg Raise
4 Sets x 8 Reps
Day 5
Back part 2
Est. 0 min
5 exercises
trap bar deadlift
4 Sets x 8 Reps
Cable V Bar Pulldown
4 Sets x 8 Reps
Dumbbell One-Arm Row
4 Sets x 8 Reps
Dumbbell Hammer Curl
4 Sets x 8 Reps
Stability Ball Pull-In
3 Sets x 8 Reps
Day 6
Cardio
Est. 0 min
1 exercise
Running
3 Sets
