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6 day gym -P1
AUDIO TIP
General
Beginner
Machine strength
Plan Details
The 6 day gym -P1 routine by JonathanSamuel2 is a 6 day workout plan. It is a beginner level plan to achieve general fitness goals.
Routine detail
Mon
Legs
Est. 24 min
4 exercises
open / split stance Romanian deadlift
3 Sets x 8 Reps
Barbell Deadlift
3 Sets x 8 Reps
Cable ab-duction
3 Sets x 8 Reps
DB Side lunge
3 Sets x 8 Reps
Tue
Chest
Est. 27 min
4 exercises
Cable Lower Chest Raise
3 Sets x 8 Reps
Cable Cross-Over
3 Sets x 8 Reps
Dumbbell Bench Press
3 Sets x 8 Reps
Dumbbell Decline Fly
3 Sets x 8 Reps
Wed
Triceps
Est. 25 min
4 exercises
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Barbell Seated Tricep Extension
3 Sets x 8 Reps
Cable One-Arm Tricep Extension
3 Sets x 8 Reps
Thu
Back
Est. 25 min
4 exercises
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Cable Standing Row
3 Sets x 8 Reps
Dumbbell Reverse Fly
3 Sets x 8 Reps
T-Bar Row with Handle - wide
3 Sets x 8 Reps
Fri
Shoulders and core
Est. 27 min
4 exercises
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Dumbbell Shoulder Shrug
3 Sets x 8 Reps
Hanging Pike
3 Sets x 8 Reps
Cable Lateral Raise
3 Sets x 8 Reps
Sun
Biceps
Est. 25 min
4 exercises
Barbell Curl
3 Sets x 8 Reps
Hammer curl single leg balance on bosu
3 Sets x 8 Reps
DB close grip bicep curl
3 Sets x 8 Reps
Dumbbell Concentration Curl
3 Sets x 8 Reps
