Loading...
6 days workout (gym)
AUDIO TIP
General
Intermediate
Dumbbell
Plan Details
The 6 days workout (gym) routine by Aixen is a 5 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Train untill failure or be a failure. Remember about warm up, 5-10 min of cardio, or something like that. Remember the pace. Don't skip Rest day, and rest between series
Routine detail
Mon
Triceps, shoulders, chest
Est. 74 min
8 exercises
Dumbbell Incline Bench Press
3 Sets x 12 Reps
Barbell Bench Press
3 Sets x 10 Reps
Machine Fly
3 Sets x 10 Reps
Dumbbell Seated Tricep Press
3 Sets x 10 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 12 Reps
Cable Rope Face Pull
3 Sets x 12 Reps
Tue
Back, Biceps
Est. 71 min
7 exercises
Barbell Deadlift
5 Sets x 5 Reps
Barbell Bent-Over Row
3 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 12 Reps
Barbell Curl
3 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 12 Reps
Dumbbell Incline Curl
3 Sets x 12 Reps
Wed
Legs and abs (Saturday too)
Est. 77 min
9 exercises
Barbell Bulgarian Split Squat
4 Sets x 12 Reps
Dumbbell Lunge
3 Sets x 12 Reps
Machine Leg Extension
3 Sets x 12 Reps
Dumbbell Step-Up
3 Sets x 8 Reps
Machine Seated Leg Curl
3 Sets x 12 Reps
Machine Calf Raise
3 Sets x 12 Reps
Crunch
3 Sets x 8 Reps
Plank
3 Sets
Leg Slide
3 Sets x 8 Reps
Thu
Chest, Back
Est. 73 min
7 exercises
Pull-Up
3 Sets x 12 Reps
Barbell Bent-Over Row
3 Sets x 12 Reps
Dumbbell One-Arm Row
6 Sets x 12 Reps
Cable Seated Row
3 Sets x 12 Reps
Dumbbell Incline Bench Press
3 Sets x 12 Reps
Barbell Bench Press
3 Sets x 11 Reps
Machine Fly
3 Sets x 8 Reps
Fri
Arms, shoulders
Est. 80 min
9 exercises
Dumbbell Seated Shoulder Press
3 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Cable Rope Face Pull
3 Sets x 12 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 8 Reps
Barbell Skull Crusher (Reverse Grip)
3 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 12 Reps
Barbell Curl
3 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 12 Reps
Dumbbell Incline Curl
3 Sets x 12 Reps
