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Standard 1 v.6
General
Beginner
Machine strength
Plan Details
The Standard 1 v.6 routine by bvdh1972 is a 10 day workout plan. It is a beginner level plan to achieve general fitness goals.
General Fitness
Routine detail
Day 1
Chest/Back
Est. 44 min
6 exercises
Cable Lat Pulldown (Wide Grip)
6 Sets x 6 Reps
Leverage Incline Chest Press
6 Sets x 6 Reps
Barbell Bent-Over Row
4 Sets x 8 Reps
Dumbbell Incline Bench Press
4 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 10 Reps
Machine Fly
3 Sets x 10 Reps
Day 2
Legs/Abs
Est. 49 min
6 exercises
Hack Squat
4 Sets x 8 Reps
Machine Leg Curl (Prone)
4 Sets x 10 Reps
Hex Bar Squat
4 Sets x 8 Reps
Machine Leg Press
4 Sets x 12 Reps
Machine Ab Crunch
3 Sets x 20 Reps
Decline Crunch
3 Sets x 20 Reps
Day 3
Shoulders/Calves
Est. 43 min
6 exercises
Leverage Shoulder Press
5 Sets x 8 Reps
Machine Seated Calf Raise
5 Sets x 15 Reps
Cable Lateral Raise
4 Sets x 8 Reps
Smith Machine Reverse Calf Raise
4 Sets x 15 Reps
Machine Reverse Fly
4 Sets x 10 Reps
Kettlebell Swings
4 Sets x 10 Reps
Day 4
Arms/Abs
Est. 42 min
7 exercises
Dumbbell Incline Curl
4 Sets x 8 Reps
Cable Tricep Pushdown (V-Bar)
4 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
4 Sets x 8 Reps
EZ Bar Incline Tricep Extension
4 Sets x 8 Reps
Cable Rope Hammer Curl
3 Sets x 10 Reps
Barbell Bench Press (Close Grip)
3 Sets x 10 Reps
Plank
3 Sets
Day 5
Chest/Back
Est. 45 min
6 exercises
Leverage Chest Press
6 Sets x 6 Reps
Cable Seated Row
6 Sets x 6 Reps
Barbell Decline Bench Press
4 Sets x 8 Reps
Cable Standing Row
4 Sets x 8 Reps
Cable Cross-Over
3 Sets x 10 Reps
Dumbbell One-Arm Row
3 Sets x 10 Reps
Day 6
Legs/Abs
Est. 49 min
6 exercises
Barbell Squat
4 Sets x 8 Reps
Barbell Deadlift
4 Sets x 8 Reps
Machine Leg Extension
4 Sets x 10 Reps
Dumbbell Lunge
4 Sets x 12 Reps
Parallel Bar Leg Raise
3 Sets x 15 Reps
Plank
3 Sets
Day 7
Shoulders/Calves
Est. 40 min
6 exercises
Dumbbell Seated Shoulder Press
5 Sets x 8 Reps
Calf Press On Leg Press
5 Sets x 15 Reps
Dumbbell Bent-Over Raise
4 Sets x 8 Reps
Hack Calf Raise
4 Sets x 15 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Cable Shrug
3 Sets x 10 Reps
Day 8
Arms/Abs
Est. 42 min
7 exercises
Dumbbell Concentration Curl
4 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
4 Sets x 8 Reps
Cable Rope Overhead Tricep Extension
4 Sets x 8 Reps
EZ Bar Close Grip Curl
3 Sets x 10 Reps
Dumbbell Tricep Extension
3 Sets x 10 Reps
Plank
3 Sets
Day 9
Cardio
Est. 18 min
7 exercises
Elliptical Training
1 Set
Mountain Biking
1 Set
Walking
1 Set
Road Cycling
1 Set
Rowing
1 Set
Treadmill Running
1 Set
Step Machine
1 Set
Day 10
Fitness Test A
Est. 0 min
0 exercises
This day is empty
