6 Day Maintenance Split

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6 Day Maintenance Split - JEFIT

6 Day Maintenance Split

General

Beginner

Machine strength

Plan Details

The 6 Day Maintenance Split routine by sainthound is a 6 day workout plan. It is a beginner level plan to achieve general fitness goals.

A good maintenance routine from frank Zane

Routine detail

Mon

Back biceps forearms abs

Est. 98 min

23 exercises

Cable Lat Pulldown (Wide Grip)

1 Set x 12 Reps

Cable Lat Pulldown (Wide Grip)

1 Set x 10 Reps

Dumbbell Bent-Over Raise

1 Set x 12 Reps

Dumbbell Bent-Over Raise

1 Set x 10 Reps

Cable Seated Row

1 Set x 12 Reps

Cable Seated Row

1 Set x 10 Reps

Dumbbell Shoulder Shrug

1 Set x 12 Reps

Dumbbell Shoulder Shrug

1 Set x 10 Reps

Dumbbell One-Arm Row

1 Set x 12 Reps

Dumbbell One-Arm Row

1 Set x 10 Reps

Cable Kneeling Crunch (Rope)

2 Sets x 30 Reps

Dumbbell Spider Curl

1 Set x 12 Reps

Dumbbell Spider Curl

1 Set x 10 Reps

Dumbbell Concentration Curl

1 Set x 12 Reps

Dumbbell Concentration Curl

1 Set x 10 Reps

Dumbbell Incline Curl

1 Set x 12 Reps

Dumbbell Incline Curl

1 Set x 10 Reps

Barbell Curl

1 Set x 12 Reps

Barbell Curl

1 Set x 10 Reps

Barbell Reverse Curl

1 Set x 12 Reps

Barbell Reverse Curl

1 Set x 10 Reps

Parallel Bar Hip Raise

2 Sets x 30 Reps

Machine Ab Crunch

2 Sets x 30 Reps

Tue

Legs Abs Aer

Est. 99 min

18 exercises

Machine Leg Extension

1 Set x 12 Reps

Machine Leg Extension

1 Set x 10 Reps

Machine Seated Leg Curl

1 Set x 12 Reps

Machine Seated Leg Curl

1 Set x 10 Reps

Smith Machine Squat

1 Set x 12 Reps

Smith Machine Squat

1 Set x 10 Reps

Machine Leg Press

1 Set x 12 Reps

Machine Leg Press

1 Set x 10 Reps

Machine Hip Adduction

2 Sets x 10 Reps

Machine Hip Abduction

2 Sets x 10 Reps

Machine Calf Raise

2 Sets x 15 Reps

Machine Seated Calf Raise

2 Sets x 15 Reps

Calf Press On Leg Press

2 Sets x 15 Reps

Hip Extension (Standing)

2 Sets x 10 Reps

Leg Raise

2 Sets x 30 Reps

Machine Ab Crunch

2 Sets x 30 Reps

Walking

1 Set

Stationary Bike

1 Set

Wed

Chest Shoulder triceps abs

Est. 103 min

26 exercises

Smith Machine Incline Shoulder Raise

1 Set x 12 Reps

Smith Machine Incline Shoulder Raise

1 Set x 10 Reps

Smith Machine Incline Bench Press

1 Set x 12 Reps

Smith Machine Incline Bench Press

1 Set x 10 Reps

Smith Machine Bench Press

1 Set x 12 Reps

Smith Machine Bench Press

1 Set x 10 Reps

Dumbbell Fly

1 Set x 12 Reps

Dumbbell Fly

1 Set x 10 Reps

Cable Cross-Over

1 Set x 12 Reps

Cable Cross-Over

1 Set x 10 Reps

Parallel Bar Hip Raise

2 Sets x 25 Reps

Machine Ab Crunch

2 Sets x 25 Reps

Barbell Military Press (Seated)

1 Set x 12 Reps

Barbell Military Press (Seated)

1 Set x 10 Reps

Dumbbell Lateral Raise

1 Set x 12 Reps

Dumbbell Lateral Raise

1 Set x 10 Reps

Dumbbell Pullover

1 Set x 12 Reps

Dumbbell Pullover

1 Set x 10 Reps

Dumbbell Seated One-Arm Supported Tricep Extension

1 Set x 12 Reps

Dumbbell Seated One-Arm Supported Tricep Extension

1 Set x 10 Reps

Cable Shoulder Extension

1 Set x 12 Reps

Cable Shoulder Extension

1 Set x 10 Reps

Machine Assisted Dip

1 Set x 12 Reps

Machine Assisted Dip

1 Set x 10 Reps

Parallel Bar Hip Raise

2 Sets x 25 Reps

Machine Ab Crunch

2 Sets x 25 Reps

Thu

Back biceps forearms abs

Est. 98 min

23 exercises

Cable Lat Pulldown (Wide Grip)

1 Set x 12 Reps

Cable Lat Pulldown (Wide Grip)

1 Set x 10 Reps

Dumbbell Bent-Over Raise

1 Set x 12 Reps

Dumbbell Bent-Over Raise

1 Set x 10 Reps

Cable Seated Row

1 Set x 12 Reps

Cable Seated Row

1 Set x 10 Reps

Dumbbell Shoulder Shrug

1 Set x 12 Reps

Dumbbell Shoulder Shrug

1 Set x 10 Reps

Dumbbell One-Arm Row

1 Set x 12 Reps

Dumbbell One-Arm Row

1 Set x 10 Reps

Cable Kneeling Crunch (Rope)

2 Sets x 30 Reps

Dumbbell Spider Curl

1 Set x 12 Reps

Dumbbell Spider Curl

1 Set x 10 Reps

Dumbbell Concentration Curl

1 Set x 12 Reps

Dumbbell Concentration Curl

1 Set x 10 Reps

Dumbbell Incline Curl

1 Set x 12 Reps

Dumbbell Incline Curl

1 Set x 10 Reps

Barbell Curl

1 Set x 12 Reps

Barbell Curl

1 Set x 10 Reps

Barbell Reverse Curl

1 Set x 12 Reps

Barbell Reverse Curl

1 Set x 10 Reps

Parallel Bar Hip Raise

2 Sets x 30 Reps

Machine Ab Crunch

2 Sets x 30 Reps

Fri

Legs Abs Aer

Est. 99 min

18 exercises

Machine Leg Extension

1 Set x 12 Reps

Machine Leg Extension

1 Set x 10 Reps

Machine Seated Leg Curl

1 Set x 12 Reps

Machine Seated Leg Curl

1 Set x 10 Reps

Smith Machine Squat

1 Set x 12 Reps

Smith Machine Squat

1 Set x 10 Reps

Machine Leg Press

1 Set x 12 Reps

Machine Leg Press

1 Set x 10 Reps

Machine Hip Adduction

2 Sets x 10 Reps

Machine Hip Abduction

2 Sets x 10 Reps

Machine Calf Raise

2 Sets x 15 Reps

Machine Seated Calf Raise

2 Sets x 15 Reps

Calf Press On Leg Press

2 Sets x 15 Reps

Hip Extension (Standing)

2 Sets x 10 Reps

Leg Raise

2 Sets x 30 Reps

Machine Ab Crunch

2 Sets x 30 Reps

Walking

1 Set

Stationary Bike

1 Set

Sat

Chest Shoulder triceps abs

Est. 103 min

26 exercises

Smith Machine Incline Shoulder Raise

1 Set x 12 Reps

Smith Machine Incline Shoulder Raise

1 Set x 10 Reps

Smith Machine Incline Bench Press

1 Set x 12 Reps

Smith Machine Incline Bench Press

1 Set x 10 Reps

Smith Machine Bench Press

1 Set x 12 Reps

Smith Machine Bench Press

1 Set x 10 Reps

Dumbbell Fly

1 Set x 12 Reps

Dumbbell Fly

1 Set x 10 Reps

Cable Cross-Over

1 Set x 12 Reps

Cable Cross-Over

1 Set x 10 Reps

Parallel Bar Hip Raise

2 Sets x 25 Reps

Machine Ab Crunch

2 Sets x 25 Reps

Barbell Military Press (Seated)

1 Set x 12 Reps

Barbell Military Press (Seated)

1 Set x 10 Reps

Dumbbell Lateral Raise

1 Set x 12 Reps

Dumbbell Lateral Raise

1 Set x 10 Reps

Dumbbell Pullover

1 Set x 12 Reps

Dumbbell Pullover

1 Set x 10 Reps

Dumbbell Seated One-Arm Supported Tricep Extension

1 Set x 12 Reps

Dumbbell Seated One-Arm Supported Tricep Extension

1 Set x 10 Reps

Cable Shoulder Extension

1 Set x 12 Reps

Cable Shoulder Extension

1 Set x 10 Reps

Machine Assisted Dip

1 Set x 12 Reps

Machine Assisted Dip

1 Set x 10 Reps

Parallel Bar Hip Raise

2 Sets x 25 Reps

Machine Ab Crunch

2 Sets x 25 Reps

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6 Day Maintenance Split

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