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phresh84 6 day workout plan
AUTOPLAY
General
Intermediate
Machine strength
Plan Details
The phresh84 6 day workout plan routine by phresh84 is a 6 day workout plan. It is an intermediate level plan to achieve general fitness goals.
phresh 6 day workout plan for staying in shape. by muscle group this is a great way to stay in shape
Routine detail
Any
workout day 7
Est. 0 min
0 exercises
This day is empty
Any
Workout Day #1 chest
Est. 146 min
14 exercises
Barbell Bench Press
5 Sets x 10 Reps
Dumbbell Incline Bench Press
5 Sets x 10 Reps
Cable Cross-Over
5 Sets x 10 Reps
Cable Lower Chest Raise
5 Sets x 10 Reps
Leverage Decline Chest Press
5 Sets x 10 Reps
Leverage Incline Chest Press
5 Sets x 10 Reps
Cable Mid Chest Crossover
5 Sets x 10 Reps
Cable Incline Fly
5 Sets x 10 Reps
Band Cross-Over
5 Sets x 10 Reps
Cable Upper Chest Crossover
5 Sets x 10 Reps
Cable Flat Bench Fly
5 Sets x 10 Reps
Cable Straight Arm Crossover
5 Sets x 10 Reps
Cable One-Arm Incline Press
5 Sets x 10 Reps
Machine Decline Chest Press
5 Sets x 10 Reps
Any
Workout Day #2 back
Est. 117 min
14 exercises
Cable Lat Pulldown (Wide Grip)
4 Sets x 10 Reps
Barbell Bent-Over Row
4 Sets x 10 Reps
Barbell Shrug
4 Sets x 10 Reps
Dumbbell One-Arm Row
4 Sets x 10 Reps
Dumbbell Bent-Over Row
4 Sets x 10 Reps
Pull-Up
4 Sets x 10 Reps
Cable Seated Row
4 Sets x 10 Reps
Back Hyperextension
4 Sets x 10 Reps
T Bar Row
4 Sets x 10 Reps
Chin-Up with Knee Raise
4 Sets x 10 Reps
Cable Front Lat Pulldown (Close Grip)
4 Sets x 10 Reps
Cable V Bar Pulldown
4 Sets x 10 Reps
Barbell Stiff-Leg Deadlift
4 Sets x 10 Reps
Dumbbell Deadlift
4 Sets x 10 Reps
Any
Workout Day #3 biceps
Est. 117 min
14 exercises
Barbell Curl
4 Sets x 10 Reps
Dumbbell Alternating Hammer Curl
4 Sets x 10 Reps
Dumbbell Incline Curl
4 Sets x 10 Reps
Barbell Preacher Curl
4 Sets x 10 Reps
Dumbbell Hammer Curl
4 Sets x 10 Reps
EZ Bar Preacher Curl (Close Grip)
4 Sets x 10 Reps
Cable Bicep Curl (Close Grip)
4 Sets x 10 Reps
Cable Bicep Curl
4 Sets x 10 Reps
Cable Rope Hammer Curl
4 Sets x 10 Reps
Cable Reverse Curl
4 Sets x 10 Reps
Dumbbell Spider Curl
4 Sets x 10 Reps
EZ Bar Close Grip Curl
4 Sets x 10 Reps
Barbell Bicep Curl (Wide Grip)
4 Sets x 10 Reps
Cable One-Arm High Curl
4 Sets x 10 Reps
Any
workout day #4 legs
Est. 117 min
14 exercises
Barbell Hip Thrust
4 Sets x 10 Reps
Cable Pull Through
4 Sets x 10 Reps
Machine Single-Leg Press
4 Sets x 10 Reps
Barbell Lateral Lunge
4 Sets x 10 Reps
Barbell Kneeling Squat
4 Sets x 10 Reps
Barbell Kneeling Jump Squat
4 Sets x 10 Reps
Hip Abduction
4 Sets x 10 Reps
Machine Seated Calf Raise
4 Sets x 10 Reps
Barbell Squat
4 Sets x 10 Reps
Dumbbell Squat
4 Sets x 10 Reps
Dumbbell Lunge
4 Sets x 10 Reps
Machine Hip Adduction
4 Sets x 10 Reps
Kettlebell Front Squat
4 Sets x 10 Reps
Split Jump
4 Sets x 10 Reps
Any
workout day #6 shoulders
Est. 117 min
14 exercises
Dumbbell Lateral Raise
4 Sets x 10 Reps
Dumbbell Seated Shoulder Press
4 Sets x 10 Reps
Barbell Shoulder Press
4 Sets x 10 Reps
Barbell Military Press
4 Sets x 10 Reps
Cable Rope Face Pull
4 Sets x 10 Reps
Dumbbell Bent-Over Raise
4 Sets x 10 Reps
Dumbbell Reverse Fly
4 Sets x 10 Reps
Cable Lateral Raise
4 Sets x 10 Reps
Cable Upright Row
4 Sets x 10 Reps
Smith Machine Upright Row
4 Sets x 10 Reps
Weight Plate Front Raise
4 Sets x 10 Reps
Leverage Shoulder Press
4 Sets x 10 Reps
Cable Reverse Fly
4 Sets x 10 Reps
Cable One-Arm Lateral Raise
4 Sets x 10 Reps
