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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
