Loading...
iremtijhuis's 6 Days Plan
AUDIO TIP
Sport
Intermediate
Machine strength
Plan Details
The iremtijhuis's 6 Days Plan routine by iremtijhuis is a 6 day workout plan. It is an intermediate level plan to achieve sport fitness goals.
my swimming and fitness workout which i perform every week. swimming workout changes everyweek depending on competition so its not noted down. this is a great full body workout to gain strength
Routine detail
Any
Fitness Day #1
Est. 91 min
12 exercises
warm-up
1 Set
Barbell Good Morning
4 Sets x 8 Reps
Barbell Squat
4 Sets x 8 Reps
Machine Incline Chest Press
4 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 8 Reps
Cable Bicep Curl
4 Sets x 8 Reps
Dumbbell Seated Tricep Press
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Any
Swimming Day #1
Est. 62 min
1 exercise
Swimming
1 Set
Any
Swimming Day #2
Est. 62 min
1 exercise
Swimming
1 Set
Any
Swimming Day #3
Est. 62 min
1 exercise
Swimming
1 Set
Any
Fitness Day #2
Est. 89 min
12 exercises
warm-up
1 Set
Barbell Deadlift
4 Sets x 8 Reps
Barbell Romanian Deadlift
4 Sets x 8 Reps
Barbell Bent-Over Row
4 Sets x 8 Reps
Glute Kickback (Kneeling)
4 Sets x 8 Reps
Machine Hip Abduction
4 Sets x 8 Reps
Back Hyperextension
4 Sets x 8 Reps
Plank
3 Sets
Cable Bicep Curl
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Any
Fitness Day #3
Est. 58 min
7 exercises
warm-up
1 Set
Barbell Squat
4 Sets x 8 Reps
Dumbbell Seated Shoulder Press
4 Sets x 8 Reps
Cable Elevated Row
4 Sets x 8 Reps
Pull-Up
4 Sets x 8 Reps
Chin-Up with Knee Raise
4 Sets x 8 Reps
Hanging Knee Raise
2 Sets x 8 Reps
