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Week 6
General
Beginner
Machine strength
Plan Details
The Week 6 routine by Geekhangover is a 5 day workout plan. It is a beginner level plan to achieve general fitness goals.
Routine detail
Day 1
Legs & Glutes
Est. 76 min
13 exercises
Hex Bar Deadlift
3 Sets x 12 Reps
Dumbbell Lunge
3 Sets x 12 Reps
Dumbbell Stiff-Leg Deadlift
3 Sets x 12 Reps
Kettlebell Goblet Squat
3 Sets x 12 Reps
Band Hip Lift
3 Sets x 12 Reps
Smith Machine Squat
3 Sets x 12 Reps
Smith Machine Single-Leg Calf Raise
3 Sets x 12 Reps
Smith Machine Reverse Calf Raise
3 Sets x 12 Reps
Smith Machine Toe Raise
3 Sets x 12 Reps
Barbell Seated Calf Raise
3 Sets x 12 Reps
Cable Pull Through
3 Sets x 12 Reps
Cable Hip Abduction
3 Sets x 12 Reps
Barbell Hip Thrust
3 Sets x 12 Reps
Day 2
Abs & Forearms
Est. 146 min
25 exercises
EZ Bar Curl (Reverse Grip)
3 Sets x 12 Reps
Barbell Preacher Curl (Overhand)
3 Sets x 12 Reps
Barbell Reverse Curl
3 Sets x 12 Reps
Barbell Wrist Curl (Posterior)
3 Sets x 12 Reps
Barbell Side Bend
3 Sets x 12 Reps
Cable One-Arm Reverse Curl
3 Sets x 12 Reps
Cable Reverse Curl
3 Sets x 12 Reps
Cable One-Arm Side Bend
3 Sets x 12 Reps
Cable Judo Flip
3 Sets x 12 Reps
Cable Kneeling Crunch
3 Sets x 12 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 12 Reps
Wrist Roller
3 Sets x 12 Reps
Weight Plate Pinch
3 Sets x 12 Reps
Air Bike
3 Sets x 12 Reps
Alternating Reverse Hyper (Flat Bench)
3 Sets x 12 Reps
Band Sit-Up
3 Sets x 12 Reps
Cable Judo Flip
3 Sets x 12 Reps
Bench Hip Thrust
3 Sets x 12 Reps
Barbell Deadlift
3 Sets x 12 Reps
Barbell Bent-Over Row (Reverse Grip)
3 Sets x 12 Reps
Cable Incline Pulldown (Supine)
3 Sets x 12 Reps
Cable Rope Lat Pulldown
3 Sets x 12 Reps
Cable Seated Row
3 Sets x 12 Reps
Cable V Bar Pulldown
3 Sets x 12 Reps
Dumbbell One-Arm Row
3 Sets x 12 Reps
Day 3
Biceps & Upper Back
Est. 66 min
9 exercises
Machine Assisted Pull-Up (Hammer Grip)
3 Sets x 12 Reps
Machine Assisted Pull-Up
3 Sets x 12 Reps
Dumbbell Seated Bicep Curl
10 Sets x 12 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 12 Reps
EZ Bar Curl
3 Sets x 12 Reps
Preacher Curl Machine
3 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 12 Reps
Cable Upper Row
3 Sets x 12 Reps
Day 4
Chest & Triceps
Est. 53 min
9 exercises
Smith Machine Bench Press
3 Sets x 12 Reps
Smith Machine Bench Press (Wide Grip)
3 Sets x 12 Reps
Smith Machine Decline Bench Press (Wide Grip)
3 Sets x 12 Reps
Smith Machine Incline Bench Press
3 Sets x 12 Reps
Workout Bar Cable Press
3 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 12 Reps
Cable Shoulder Extension
3 Sets x 12 Reps
Cable Tricep Pushdown (V-Bar)
3 Sets x 12 Reps
EZ Bar Incline Tricep Extension
3 Sets x 12 Reps
Day 5
Backyard Crossfit
Est. 60 min
18 exercises
Battle Rope 2 Hand Waves
1 Set x 30 Reps
Battle Rope Alternating Waves
1 Set x 30 Reps
Battle Rope Clockwise Circles
1 Set x 30 Reps
Battle Rope Counter Clockwise Circles
1 Set x 30 Reps
Battle Rope Hip Toss
1 Set x 30 Reps
Battle Rope Horizontal Waves
1 Set x 30 Reps
Battle Rope In/Out Waves
1 Set x 30 Reps
Battle Rope Jumping Jacks
1 Set x 30 Reps
Battle Rope Lateral Shuffle Wave
1 Set x 30 Reps
Battle Rope Power Slams
1 Set x 30 Reps
Battle Rope Ski Step Wave
1 Set x 30 Reps
Agility Ladder Hop Scoth
1 Set x 30 Reps
Agility Ladder Ins/Outs
1 Set x 30 Reps
Agility Ladder Side Hops
1 Set x 30 Reps
Tire Flip
1 Set x 30 Reps
Tire Flip
1 Set x 12 Reps
Tire Flip
1 Set x 12 Reps
Farmers Walk
1 Set
