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6 Day Plan
AUTOPLAY
General
Advanced
Machine strength
Plan Details
The 6 Day Plan routine by yamenwzak is a 7 day workout plan. It is an advanced level plan to achieve general fitness goals.
Routine detail
Day 1
Chest & Shoulder
Est. 52 min
7 exercises
Smith Machine Incline Bench Press
4 Sets x 12 Reps
Dumbbell Bench Press
1 Set
Machine Shoulder Press
1 Set
Dumbbell Lateral Raise
4 Sets x 15 Reps
Machine Fly
3 Sets x 15 Reps
Cable Cross-Over
3 Sets x 12 Reps
Cable Lateral Raise
3 Sets x 12 Reps
Day 2
Back & Rear Delts
Est. 54 min
7 exercises
Machine Lat Pulldown
4 Sets x 12 Reps
Cable Seated Row
4 Sets x 12 Reps
Dumbbell One-Arm Row
3 Sets x 10 Reps
Machine Seated Row
1 Set
Machine Reverse Fly
4 Sets x 12 Reps
Cable Rope Face Pull
4 Sets x 15 Reps
Dumbbell Shoulder Shrug
3 Sets x 12 Reps
Day 3
Quads
Est. 51 min
6 exercises
Machine Leg Extension
5 Sets x 15 Reps
Barbell Squat
4 Sets x 12 Reps
Dumbbell Lunge
3 Sets x 12 Reps
Machine Hip Adduction
4 Sets x 12 Reps
Machine Leg Press
3 Sets x 15 Reps
Step Machine
1 Set
Day 4
Active Rest
Est. 0 min
0 exercises
This day is empty
Day 5
Arms
Est. 54 min
8 exercises
Dumbbell Alternating Seated Curl
4 Sets x 12 Reps
Dumbbell Seated Tricep Press
4 Sets x 10 Reps
Dumbbell Spider Curl
3 Sets x 12 Reps
Dumbbell Hammer Curl
3 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 15 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 12 Reps
Preacher Curl Machine
3 Sets x 12 Reps
Machine Tricep Extension
3 Sets x 15 Reps
Day 6
Hamstring & glutes
Est. 46 min
6 exercises
Machine Leg Curl (Prone)
4 Sets x 12 Reps
Machine Seated Leg Curl
4 Sets x 12 Reps
Machine Hip Abduction
3 Sets x 15 Reps
Barbell Hip Thrust
1 Set
Machine Seated Calf Raise
4 Sets x 15 Reps
Back Hyperextension
1 Set
Day 7
HIIT
Est. 25 min
6 exercises
Barbell Deadlift
3 Sets x 10 Reps
Barbell Shoulder Press
3 Sets x 10 Reps
Bodyweight Squat
3 Sets x 12 Reps
Burpees
3 Sets x 5 Reps
Jump Squat
3 Sets x 5 Reps
Push-Up
3 Sets x 5 Reps
