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2022-23
AUDIO TIP
General
Beginner
Machine strength
Plan Details
The 2022-23 routine by abhijeetvdsh is a 6 day workout plan. It is a beginner level plan to achieve general fitness goals.
6 Day Double frequency
Routine detail
Mon
Chest Shoulder Tricep
Est. 0 min
10 exercises
Machine Fly
3 Sets x 15 Reps
Barbell Bench Press
3 Sets x 15 Reps
Cable Lower Chest Raise
3 Sets x 15 Reps
Dumbbell Seated Arnold Press
3 Sets x 15 Reps
Machine Shoulder Press
3 Sets x 15 Reps
Dumbbell Shoulder Shrug
3 Sets x 15 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 15 Reps
Dumbbell One-Arm Tricep Extension
3 Sets x 15 Reps
Dumbbell One-Arm Tricep Extension
3 Sets x 15 Reps
Machine Assisted Pull-Up
3 Sets x 15 Reps
Tue
Back & bicep
Est. 0 min
10 exercises
Cable Pulldown (Underhand)
3 Sets x 15 Reps
Cable Seated Row
3 Sets x 15 Reps
Dumbbell One-Arm Row
3 Sets x 15 Reps
Dumbbell One-Arm Row
3 Sets x 15 Reps
Dumbbell Seated Bicep Curl
3 Sets x 15 Reps
Dumbbell Hammer Curl
3 Sets x 15 Reps
Dumbbell Concentration Curl
3 Sets x 15 Reps
Dumbbell Concentration Curl
3 Sets x 15 Reps
Cable Rope Face Pull
3 Sets x 15 Reps
Machine Assisted Chin-Up
3 Sets x 15 Reps
Wed
Legs & Abs
Est. 0 min
8 exercises
Barbell Squat
3 Sets x 15 Reps
Quadricep Stretch
3 Sets x 15 Reps
Quadricep Stretch
3 Sets x 15 Reps
Machine Leg Press
3 Sets x 15 Reps
Machine Leg Extension
3 Sets x 15 Reps
Machine Seated Leg Curl
3 Sets x 15 Reps
Bodyweight Calf Raise
3 Sets x 15 Reps
Crunch
3 Sets x 15 Reps
Thu
Chest Tricep Shoulders
Est. 0 min
9 exercises
Dumbbell Bench Press
3 Sets x 15 Reps
Dumbbell Fly
3 Sets x 15 Reps
Cable Cross-Over
3 Sets x 15 Reps
Dumbbell Lateral Raise
3 Sets x 15 Reps
Dumbbell Front Raise
3 Sets x 15 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 15 Reps
Cable Shoulder Extension
3 Sets x 15 Reps
Machine Assisted Dip
3 Sets x 15 Reps
Machine Assisted Chin-Up
3 Sets x 15 Reps
Fri
Back & Bicep
Est. 0 min
9 exercises
Cable Lat Pulldown (Wide Grip)
3 Sets x 15 Reps
Cable One-Arm Row
3 Sets x 15 Reps
Cable One-Arm Row
3 Sets x 15 Reps
Barbell Deadlift
3 Sets x 15 Reps
Machine Reverse Fly
3 Sets x 15 Reps
Barbell Curl
3 Sets x 15 Reps
Barbell Preacher Curl
3 Sets x 15 Reps
Dumbbell Incline Hammer Curl
3 Sets x 15 Reps
Machine Assisted Pull-Up
3 Sets x 15 Reps
Sat
Leg & Abs
Est. 0 min
9 exercises
Rowing
1 Set
Barbell Hip Thrust
3 Sets x 15 Reps
Machine Leg Extension
3 Sets x 15 Reps
Machine Seated Leg Curl
3 Sets x 15 Reps
Machine Leg Press
3 Sets x 15 Reps
Quadricep Stretch
3 Sets x 8 Reps
Quadricep Stretch
3 Sets x 8 Reps
Bodyweight Calf Raise
3 Sets x 15 Reps
Parallel Bar Hip Raise
3 Sets x 15 Reps
