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6 day split
AUDIO TIP
General
Beginner
Machine strength
Plan Details
The 6 day split routine by robin.malfliet is a 6 day workout plan. It is a beginner level plan to achieve general fitness goals.
Alle schijven door het dak
Routine detail
Day 1
Workout 1
Est. 0 min
12 exercises
Barbell Bench Press
3 Sets x 12 Reps
Dumbbell Bench Press
3 Sets x 12 Reps
Dumbbell Incline Bench Press
3 Sets x 12 Reps
Dumbbell Fly
3 Sets x 12 Reps
Cable Straight Arm Crossover
3 Sets x 12 Reps
Machine Inner Chest Press
3 Sets x 12 Reps
Dumbbell Seated Arnold Press
3 Sets x 12 Reps
Barbell Shoulder Press
3 Sets x 12 Reps
Dumbbell Bent-Over Reverse Fly
3 Sets x 12 Reps
Machine Reverse Fly
3 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Barbell Upright Row
3 Sets x 12 Reps
Day 2
Workout 2
Est. 0 min
11 exercises
Machine Lat Pulldown
3 Sets x 12 Reps
Barbell Bent-Over Row
3 Sets x 12 Reps
Cable Seated Row
3 Sets x 12 Reps
Dumbbell Shoulder Shrug
3 Sets x 12 Reps
Back Hyperextension
3 Sets x 12 Reps
Barbell Curl
3 Sets x 12 Reps
Dumbbell Hammer Curl
3 Sets x 12 Reps
Barbell Preacher Curl
3 Sets x 12 Reps
Dumbbell Incline Curl
3 Sets x 12 Reps
Cable Bicep Curl
3 Sets x 8 Reps
Cable bicep rope curl
3 Sets x 8 Reps
Day 3
Workout 3
Est. 0 min
9 exercises
Barbell Squat
3 Sets x 12 Reps
Machine Leg Press
3 Sets x 12 Reps
Machine Leg Extension
3 Sets x 12 Reps
Barbell Deadlift
3 Sets x 12 Reps
Barbell Romanian Deadlift
3 Sets x 12 Reps
Machine Leg Curl (Prone)
3 Sets x 12 Reps
Machine Calf Raise
3 Sets x 12 Reps
Machine Hip Adduction
3 Sets x 12 Reps
Machine Hip Abduction
3 Sets x 12 Reps
Day 4
Workout 4
Est. 0 min
13 exercises
Dumbbell Seated Shoulder Press
3 Sets x 12 Reps
Dumbbell Seated Arnold Press
3 Sets x 12 Reps
Machine Shoulder Press
3 Sets x 12 Reps
Machine Reverse Fly
3 Sets x 12 Reps
Cable Upright Row
3 Sets x 12 Reps
Cable External Rotation
3 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 12 Reps
Cable Shoulder Extension
3 Sets x 12 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 12 Reps
Cable Rope High Pulley Tricep Extension
3 Sets x 12 Reps
Dumbbell Seated Tricep Press
3 Sets x 12 Reps
Barbell Skull Crusher (Reverse Grip)
3 Sets x 12 Reps
Barbell Rear Tricep Extension
3 Sets x 12 Reps
Day 5
Workout 5
Est. 0 min
12 exercises
Barbell Bench Press
3 Sets x 12 Reps
Dumbbell Incline Bench Press
3 Sets x 12 Reps
Cable Cross-Over
3 Sets x 12 Reps
Cable Lower Chest Raise
3 Sets x 12 Reps
Cable Mid Chest Crossover
3 Sets x 12 Reps
Machine Bench Press
3 Sets x 12 Reps
Machine Fly
3 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 12 Reps
Cable Seated Row
3 Sets x 12 Reps
Barbell Bent-Over Row
3 Sets x 12 Reps
T Bar Row
3 Sets x 12 Reps
Cable One-Arm Lat Pulldown
3 Sets x 12 Reps
Day 6
Workout 6
Est. 0 min
12 exercises
Barbell Squat
3 Sets x 12 Reps
Machine Leg Press
3 Sets x 12 Reps
Machine Leg Extension
3 Sets x 12 Reps
Machine Leg Curl (Prone)
3 Sets x 12 Reps
Machine Hip Abduction
3 Sets x 12 Reps
Machine Hip Adduction
3 Sets x 12 Reps
Cable Bicep Curl
3 Sets x 12 Reps
Cable Rope Hammer Curl
3 Sets x 12 Reps
EZ Bar Curl
3 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 12 Reps
Cable Shoulder Extension
3 Sets x 12 Reps
EZ Bar Tricep Extension
3 Sets x 12 Reps
