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AlyDC's 6 Days Plan
AUTOPLAY
General
Intermediate
Machine strength
Plan Details
The AlyDC's 6 Days Plan routine by AlyDC is a 8 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Personal choice
Routine detail
Mon
Back & Bicep
Est. 96 min
9 exercises
Step Machine
1 Set
Cable Seated Row
3 Sets x 7 Reps
Machine Vertical Row (Reverse Grip)
3 Sets x 7 Reps
Dumbbell One-Arm Row
2 Sets x 7 Reps
Dumbbell Alternating Bicep Curl
2 Sets x 7 Reps
Dumbbell Hammer Curl
2 Sets x 7 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 16 Reps
Weighted Crunch
3 Sets x 16 Reps
Treadmill Running
1 Set
Mon
Whole Body
Est. 82 min
15 exercises
Warm Up
1 Set
Cable Lat Pulldown (Wide Grip)
2 Sets x 7 Reps
Machine Reverse Lat Pulldown (Close Grip)
2 Sets x 7 Reps
Tricep Push-Up
2 Sets x 7 Reps
Dumbbell Deadlift
2 Sets x 7 Reps
Dumbbell Stiff-Leg Deadlift
2 Sets x 7 Reps
Kettlebell One-Arm Swing
2 Sets x 7 Reps
Barbell Good Morning
2 Sets x 7 Reps
Dumbbell Seated Bicep Curl
2 Sets x 7 Reps
Dumbbell Plie Squat
2 Sets x 7 Reps
Machine Hip Adduction
2 Sets x 7 Reps
Machine Hip Abduction
2 Sets x 7 Reps
Parallel Bar Hip Raise
3 Sets x 7 Reps
Decline Crunch
3 Sets x 7 Reps
Arc Trainer
1 Set
Tue
HIIT&YOGA
Est. 91 min
11 exercises
Warm Up
1 Set
Stationary Bike
1 Set
Alternating Lunge
2 Sets x 7 Reps
Burpee
2 Sets x 7 Reps
elbow to knee
2 Sets x 7 Reps
Inchworm
2 Sets x 7 Reps
Isometric Squat
2 Sets x 7 Reps
skaters
2 Sets x 7 Reps
Fire Hydrant
2 Sets x 7 Reps
Medicine Ball Situp
2 Sets x 7 Reps
Treadmill Running
1 Set
Wed
Legs
Est. 75 min
12 exercises
Machine Leg Extension
3 Sets x 7 Reps
Dumbbell Plie Squat
2 Sets x 6 Reps
Dumbbell Stiff-Leg Deadlift
2 Sets x 6 Reps
Dumbbell Deadlift
2 Sets x 7 Reps
Bodyweight Step-Up
3 Sets x 7 Reps
Barbell Side Split Squat
2 Sets x 6 Reps
Barbell Bulgarian Split Squat
3 Sets x 7 Reps
Weight Plate Sissy Squat
2 Sets x 6 Reps
Air Bike
2 Sets x 7 Reps
Reverse Crunch
2 Sets x 7 Reps
Machine Hip Adduction
2 Sets x 7 Reps
Treadmill Running
1 Set
Thu
Chest&Tricep
Est. 103 min
11 exercises
Stationary Bike
1 Set
Machine Fly
3 Sets x 7 Reps
Machine Bench Press
3 Sets x 7 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 7 Reps
Machine Dip
3 Sets x 7 Reps
Dumbbell Tricep Extension
3 Sets x 7 Reps
Windshield Wipers
3 Sets x 7 Reps
V-Up
3 Sets x 7 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 7 Reps
Air Bike
3 Sets x 7 Reps
Step Machine
1 Set
Fri
Glutes & Core
Est. 84 min
13 exercises
Warm Up
1 Set
Machine Leg Extension
3 Sets x 25 Reps
Bodyweight Lunge
3 Sets x 7 Reps
Machine Hip Adduction
3 Sets x 7 Reps
Machine Hip Adduction
3 Sets x 7 Reps
Bulgarian Split Squat
2 Sets x 7 Reps
Barbell Deep Squat
2 Sets x 7 Reps
Barbell Good Morning
2 Sets x 7 Reps
sumo deficit
3 Sets x 7 Reps
Parallel Bar Hip Raise
3 Sets x 7 Reps
Reverse Crunch
3 Sets x 7 Reps
Bench Weighted Decline Crunch
3 Sets x 7 Reps
Arc Trainer
1 Set
Sat
Rest
Est. 0 min
0 exercises
This day is empty
Any
Legs
Est. 94 min
12 exercises
Warm Up
1 Set
Machine Leg Extension
4 Sets x 7 Reps
Machine Leg Curl (Prone)
4 Sets x 7 Reps
Machine Hip Adduction
3 Sets x 7 Reps
Dumbbell Walking Lunge
4 Sets x 7 Reps
Barbell Side Split Squat
2 Sets x 7 Reps
Dumbbell Plie Squat
2 Sets x 7 Reps
Barbell Kneeling Squat
2 Sets x 7 Reps
Yoga
1 Set
Air Bike
3 Sets x 20 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 7 Reps
Stationary Bike
1 Set
