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????? Picina's 5-6 day workout plan ?????
AUDIO TIP
General
Beginner
Machine strength
Plan Details
The ????? Picina's 5-6 day workout plan ????? routine by picina is a 6 day workout plan. It is a beginner level plan to achieve general fitness goals.
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Routine detail
Mon
Chest x Triceps
Est. 0 min
8 exercises
Stationary Bike
3 Sets
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Walking
3 Sets
Dumbbell Fly
3 Sets x 8 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Barbell Bench Press
3 Sets x 8 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 8 Reps
Tue
Back x Biceps
Est. 0 min
9 exercises
Stationary Bike
3 Sets
Back Hyperextension
3 Sets x 8 Reps
Walking
3 Sets
Dumbbell One-Arm Row
3 Sets x 8 Reps
Dumbbell Incline Curl
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
EZ Bar Curl
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Dumbbell One-Arm Preacher Hammer Curl
3 Sets x 8 Reps
Wed
Shoulders x Core
Est. 0 min
10 exercises
Dumbbell Bent-Over Raise
3 Sets x 8 Reps
Plank
3 Sets
Dumbbell Front Raise
3 Sets x 8 Reps
Crunch
3 Sets x 8 Reps
Dumbbell Seated Arnold Press
3 Sets x 8 Reps
Alternating Heel Touch
3 Sets x 8 Reps
Walking
3 Sets
Stationary Bike
3 Sets
Barbell Shrug
3 Sets x 8 Reps
Sit-Up
3 Sets x 8 Reps
Thu
Leg Day
Est. 0 min
9 exercises
Bodyweight Wall Squat
4 Sets x 10 Reps
Barbell Deep Squat
4 Sets x 10 Reps
Dumbbell Lunge
3 Sets x 12 Reps
Stationary Bike
3 Sets
Bridge
4 Sets
Machine Calf Raise
4 Sets x 20 Reps
Machine Hip Abduction
4 Sets x 10 Reps
Barbell Hip Thrust
3 Sets x 12 Reps
Dumbbell Stiff-Leg Deadlift
3 Sets x 12 Reps
Fri
Cardio x Core
Est. 0 min
9 exercises
Side Bridge
3 Sets
Cable Kneeling Crunch (Rope)
3 Sets x 15 Reps
Stationary Bike
3 Sets
Sit-Up
3 Sets x 15 Reps
Walking
3 Sets
Elliptical Training
3 Sets
Plank
3 Sets
Dumbbell Side Bend
4 Sets x 10 Reps
Barbell Seated Twist
3 Sets x 15 Reps
Sat
Saturday Optional Workout
Est. 0 min
10 exercises
Dumbbell Bench Press
3 Sets x 10 Reps
Bodyweight Squat
3 Sets x 10 Reps
Walking
3 Sets
Stationary Bike
3 Sets
Cable Seated Row
3 Sets x 10 Reps
Decline Crunch
3 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 10 Reps
Dumbbell Incline Fly
3 Sets x 10 Reps
Bodyweight Lunge
3 Sets x 10 Reps
