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6 month workout plan
AUDIO TIP
General
Beginner
Machine strength
Plan Details
The 6 month workout plan routine by westinroettjer is a 6 day workout plan. It is a beginner level plan to achieve general fitness goals.
Routine detail
Mon
Chest tri
Est. 0 min
6 exercises
Barbell Bench Press
5 Sets x 5 Reps
Leverage Chest Press
3 Sets x 10,12,12 Reps
Dumbbell One-Arm Bench Press
3 Sets x 10,12,12 Reps
Machine Seated Tricep Dip
4 Sets x 8,10,10,10 Reps
Cable One-Arm Tricep Extension
3 Sets x 12 Reps
EZ Bar Decline Close Grip Skull Crusher
4 Sets x 8,10,10,10 Reps
Tue
Back bi
Est. 0 min
7 exercises
T Bar Row
5 Sets x 8 Reps
Machine Lat Pulldown
4 Sets x 15,12,8,8 Reps
Machine Seated Row
4 Sets x 10,12,12,12 Reps
Barbell Bent-Over Row (Reverse Grip)
4 Sets x 10,10,10,8 Reps
Dumbbell Alternating Hammer Curl
4 Sets x 12 Reps
Dumbbell Shoulder Shrug
4 Sets x 12 Reps
Dumbbell Alternating Bicep Curl
4 Sets x 12 Reps
Wed
Legs
Est. 0 min
5 exercises
Hack Squat
5 Sets x 5,8,8,8,8 Reps
Machine Leg Press
4 Sets x 12 Reps
Machine Calf Raise
4 Sets x 15 Reps
Machine Seated Leg Curl
4 Sets x 12 Reps
Machine Single-Leg Extension
4 Sets x 12 Reps
Thu
Chest,triceps
Est. 0 min
6 exercises
Barbell Bench Press
5 Sets x 5 Reps
Machine Fly
3 Sets x 12 Reps
Leverage Chest Press
3 Sets x 10,12,12 Reps
Dumbbell One-Arm Incline Chest Press
3 Sets x 10,12,12 Reps
Cable Tricep Kickback
4 Sets x 10,12,12,12 Reps
Dumbbell Tricep Extension
4 Sets x 8,10,10,10 Reps
Fri
Shoulders
Est. 0 min
7 exercises
Dumbbell Seated Shoulder Press
5 Sets x 5,8,8,8,8 Reps
Barbell Military Press
3 Sets x 12 Reps
Cable Lateral Raise
3 Sets x 12 Reps
Barbell Upright Row
4 Sets x 8 Reps
Dumbbell One-Arm Preacher Curl
4 Sets x 12 Reps
Cable Bicep Curl
5 Sets x 12,12,12,12,1 Reps
Cable Reverse Fly
3 Sets x 12 Reps
Sat
leg day
Est. 0 min
5 exercises
Hack Squat
4 Sets x 12 Reps
Machine Leg Extension
1 Set
Machine Calf Raise
4 Sets x 12 Reps
Machine Leg Curl (Prone)
1 Set
Barbell Glute Bridge
4 Sets x 12 Reps
