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adlanrhz's 6 Day Plan
AUDIO TIP
Bulking
Beginner
Machine strength
Plan Details
The adlanrhz's 6 Day Plan routine by udeodan is a 6 day workout plan. It is a beginner level plan to achieve bulking fitness goals.
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Routine detail
Day 1
Chest and shoulder
Est. 0 min
11 exercises
Dip
3 Sets x 12 Reps
Barbell Incline Bench Press
5 Sets x 5 Reps
Machine Fly
4 Sets x 12 Reps
Cable Cross-Over
4 Sets x 12 Reps
Dumbbell Seated Shoulder Press
4 Sets x 12 Reps
Dumbbell Lateral Raise
7 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 12 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 12 Reps
Cable Shoulder Extension
3 Sets x 12 Reps
Dumbbell Incline Bench Press
5 Sets x 8 Reps
Machine Inner Chest Press
4 Sets x 12 Reps
Day 2
Back and Traps
Est. 0 min
9 exercises
Pull-Up
3 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 12 Reps
Cable Seated Row
3 Sets x 12 Reps
Leverage Machine Iso Row
3 Sets x 12 Reps
Cable Shoulder Extension
7 Sets x 12 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 12 Reps
Cable Bicep Curl
3 Sets x 12 Reps
Cable Rope Hammer Curl
3 Sets x 12 Reps
Preacher Curl Machine
7 Sets x 12 Reps
Day 3
Legs and glutes
Est. 0 min
7 exercises
Barbell Squat
5 Sets x 5 Reps
Machine Leg Extension
4 Sets x 12 Reps
Machine Leg Press
4 Sets x 12 Reps
Barbell Romanian Deadlift
4 Sets x 12 Reps
Machine Seated Leg Curl
7 Sets x 12 Reps
Calf Press On Leg Press
4 Sets x 12 Reps
Hack Squat
4 Sets x 12 Reps
Day 4
Chest & shoulder
Est. 0 min
9 exercises
Barbell Bench Press
5 Sets x 5 Reps
Leverage Decline Chest Press
3 Sets x 8 Reps
Machine Fly
7 Sets x 8 Reps
Machine Shoulder Press
4 Sets x 8 Reps
Cable Lateral Raise
4 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 8 Reps
Machine Tricep Extension
7 Sets x 12 Reps
Machine Seated Row
3 Sets x 8 Reps
Day 5
Back and traps
Est. 0 min
9 exercises
Low Wide Bar Cable Row
3 Sets x 12 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 12 Reps
Machine Seated Row
3 Sets x 8 Reps
Dumbbell Shoulder Shrug
3 Sets x 12 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
Dumbbell Seated Bent-Over Reverse Fly
7 Sets x 8 Reps
Cable Bicep Curl
7 Sets x 12 Reps
Machine Reverse Fly
3 Sets x 8 Reps
Preacher Curl Machine
3 Sets x 12 Reps
Day 6
Legs and glutes
Est. 0 min
7 exercises
Barbell Deadlift
5 Sets x 5 Reps
Machine Leg Press (Wide Stance)
4 Sets x 12 Reps
Machine Hip Abduction
4 Sets x 12 Reps
Machine Seated Leg Curl
4 Sets x 12 Reps
Barbell Romanian Deadlift
4 Sets x 12 Reps
Machine Leg Curl (Prone)
4 Sets x 12 Reps
Machine Calf Press
4 Sets x 12 Reps
