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sjtnyq's Plan
AUDIO TIP
General
Intermediate
Machine strength
Plan Details
The sjtnyq's Plan routine by sjtnyq is a 6 day workout plan. It is an intermediate level plan to achieve general fitness goals.
6 days PPL
Routine detail
Day 1
Pull 1
Est. 0 min
8 exercises
Cable Lat Pulldown (Wide Grip)
4 Sets x 9 Reps
Cable V Bar Pulldown
2 Sets x 10 Reps
Machine Back Extension
3 Sets x 9 Reps
Cable Rope Face Pull
2 Sets x 10 Reps
Leverage Machine High Row
2 Sets x 9 Reps
EZ Bar Curl
3 Sets x 10 Reps
Dumbbell Alternating Bicep Curl
2 Sets x 10 Reps
Dumbbell Rotational Curl
2 Sets x 8 Reps
Day 2
Push 1
Est. 0 min
10 exercises
Barbell Bench Press
4 Sets x 9 Reps
Smith Machine Incline Bench Press
4 Sets x 10 Reps
Machine Inner Chest Press
2 Sets x 9 Reps
Machine Incline Chest Press
2 Sets x 10 Reps
Machine Fly
3 Sets x 10 Reps
Dumbbell Shoulder Press
4 Sets x 9 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Dumbbell Arnold Press
2 Sets x 8 Reps
Dumbbell Tricep Extension (Floor, Supine)
4 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
2 Sets x 10 Reps
Day 3
Legs 1
Est. 0 min
7 exercises
Machine Leg Press
4 Sets x 10 Reps
Machine Seated Leg Curl
4 Sets x 10 Reps
Machine Leg Extension
3 Sets x 10 Reps
Calf Press On Leg Press
4 Sets x 12 Reps
Crunch
2 Sets x 15 Reps
Machine Ab Crunch
4 Sets x 20 Reps
Machine Back Extension
4 Sets x 20 Reps
Day 4
Pull 2
Est. 0 min
10 exercises
Machine Lat Pulldown
4 Sets x 15 Reps
Machine Seated Row
4 Sets x 20 Reps
Dumbbell One-Arm Row
2 Sets x 15 Reps
Cable Elevated Row
2 Sets x 20 Reps
Cable Rope Face Pull
2 Sets x 20 Reps
Dumbbell Concentration Curl
2 Sets x 20 Reps
Cable Rope Hammer Curl
2 Sets x 15 Reps
Dumbbell Alternating Bicep Curl
2 Sets x 20 Reps
Dumbbell Alternating Incline Curl
2 Sets x 15 Reps
Machine Ab Crunch
4 Sets x 20 Reps
Day 5
Push 2
Est. 0 min
10 exercises
Barbell Bench Press
3 Sets x 15 Reps
Smith Machine Incline Bench Press
3 Sets x 20 Reps
Machine Inner Chest Press
2 Sets x 25 Reps
Machine Incline Chest Press
2 Sets x 15 Reps
Cable Mid Chest Crossover
2 Sets x 20 Reps
Leverage Shoulder Press
4 Sets x 15 Reps
Dumbbell Front Raise
3 Sets x 15 Reps
Dumbbell Seated Arnold Press
2 Sets x 15 Reps
Barbell Tricep Extension (Supine)
3 Sets x 15 Reps
Cable Tricep Pushdown (Rope)
2 Sets x 20 Reps
Day 6
Legs 2
Est. 0 min
9 exercises
Machine Leg Press
3 Sets x 20 Reps
Machine Seated Leg Curl
3 Sets x 15 Reps
Machine Leg Extension
3 Sets x 20 Reps
Calf Press On Leg Press
3 Sets x 20 Reps
Bodyweight Calf Raise
3 Sets x 15 Reps
Bodyweight Squat
2 Sets x 20 Reps
Crunch
2 Sets x 15 Reps
Machine Ab Crunch
3 Sets x 20 Reps
Machine Back Extension
3 Sets x 20 Reps
