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rmoivars 6 days plan
General
Beginner
Machine strength
Plan Details
The rmoivars 6 days plan routine by rmoivars is a 6 day workout plan. It is a beginner level plan to achieve general fitness goals.
d f g h h t e s g g h y r d f g g t r f
Routine detail
Day 4
Cames
Est. 55 min
8 exercises
Machine Leg Press
3 Sets x 12 Reps
Machine Leg Curl (Prone)
3 Sets x 12 Reps
Smith Machine Deadlift
3 Sets x 12 Reps
Smith Machine Squat
3 Sets x 12 Reps
Wall sits
3 Sets x 12 Reps
Dumbbell Squat
3 Sets x 12 Reps
Dumbbell Deadlift
3 Sets x 12 Reps
Dumbbell Lunge
3 Sets x 12 Reps
Day 5
Glúteos
Est. 17 min
3 exercises
Glute bridges hold
3 Sets x 12 Reps
Hip thrusts BARRA+BANCA
3 Sets x 12 Reps
Hip thrusts SMITH
3 Sets x 12 Reps
Day 6
Biceps
Est. 19 min
3 exercises
Dumbbell Hammer Curl
3 Sets x 12 Reps
Dumbbell Seated Bicep Curl
3 Sets x 12 Reps
Bicep curl AMB 1 PESA GRAN
3 Sets x 12 Reps
Day 7
Triceps
Est. 13 min
2 exercises
Cable Tricep Pushdown (Rope)
3 Sets x 12 Reps
Dumbbell Tricep Extension
3 Sets x 12 Reps
Day 8
Esquena
Est. 47 min
7 exercises
Cable Lat Pulldown (Wide Grip)
3 Sets x 12 Reps
Back Hyperextension
3 Sets x 12 Reps
Dumbbell One-Arm Row
3 Sets x 12 Reps
Machine Shoulder Press
3 Sets x 12 Reps
Machine Seated Row
3 Sets x 12 Reps
Cable Shoulder Extension
3 Sets x 12 Reps
Dumbbell Seated Shoulder Press
3 Sets x 12 Reps
Day 9
ABS
Est. 58 min
10 exercises
Leg Pull-In
3 Sets x 12 Reps
Weight Plate Rotation
3 Sets x 12 Reps
Side Plank
3 Sets x 12 Reps
Alternating Heel Touch
3 Sets x 12 Reps
Toe Touches
3 Sets x 12 Reps
Plank
3 Sets
Dumbbell Side Bend
3 Sets x 12 Reps
Weighted Boat
3 Sets x 12 Reps
Spider crunch
3 Sets x 12 Reps
Leg Raise
3 Sets x 12 Reps
