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Weight Workout #2: 6 day Split
General
Intermediate
Dumbbell
Plan Details
The Weight Workout #2: 6 day Split routine by rachielebiancacheng is a 6 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Training muscles twice a week benefits not only from more-frequent training but also the split lets you focus on intensity variation. Meaning, the first workout in the week will emphasize heavier weights and fewer reps while the second workout in the week will focus on moderate weight and higher reps.
Routine detail
Day 1
Shoulders/Back/Calves
Est. 66 min
9 exercises
Smith Machine Shoulder Press
3 Sets x 10 Reps
Dumbbell Seated Bent-Over Reverse Fly
3 Sets x 10 Reps
Barbell Upright Row
3 Sets x 10 Reps
Machine Assisted Pull-Up
4 Sets x 6 Reps
Barbell Bent-Over Row
3 Sets x 10 Reps
Cable Seated Row
3 Sets x 10 Reps
Smith Machine Bent-Over Row
3 Sets x 10 Reps
Barbell Standing Calf Raise
3 Sets x 20 Reps
Dumbbell Seated Calf Raise
3 Sets x 20 Reps
Day 2
Quads/Hamstrings/Abs
Est. 71 min
8 exercises
Barbell Squat
4 Sets x 6 Reps
Bodyweight Walking Lunge
3 Sets x 30 Reps
Machine Leg Extension
3 Sets x 15 Reps
Barbell Romanian Deadlift
4 Sets x 6 Reps
Dumbbell Hamstring Curl
3 Sets x 15 Reps
Reverse Crunch
4 Sets x 15 Reps
Cable Kneeling Crunch (Rope)
4 Sets x 15 Reps
Hanging Knee Raise
4 Sets x 15 Reps
Day 3
Biceps/Triceps/Chest
Est. 69 min
9 exercises
EZ Bar Curl
5 Sets x 6 Reps
Barbell Preacher Curl
3 Sets x 10 Reps
Dumbbell Incline Curl
3 Sets x 10 Reps
Single-Leg Bench Dip
3 Sets x 10 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 10 Reps
Dumbbell Tricep Extension (Supine)
3 Sets x 10 Reps
Barbell Bench Press
5 Sets x 5 Reps
Dumbbell Bench Press
3 Sets x 12 Reps
Dumbbell Incline Fly
3 Sets x 12 Reps
Day 4
Shoulders/Back/Calves
Est. 71 min
10 exercises
Dumbbell Seated Shoulder Press
3 Sets x 10 Reps
Cable Upright Row
3 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Barbell Row
3 Sets x 10 Reps
Cable Seated Row
3 Sets x 10 Reps
Dumbbell One-Arm Row
3 Sets x 10 Reps
Dumbbell One-Arm Row
3 Sets x 10 Reps
Barbell Standing Calf Raise
3 Sets x 20 Reps
Dumbbell Seated Calf Raise
3 Sets x 20 Reps
Day 5
Quads/Hamstrings/Abs 2
Est. 73 min
8 exercises
Barbell Squat
3 Sets x 12 Reps
Dumbbell Lunge
3 Sets x 30 Reps
Machine Leg Extension
3 Sets x 15 Reps
Barbell Sumo Deadlift
3 Sets x 12 Reps
Machine Seated Leg Curl
3 Sets x 15 Reps
Crunch
4 Sets x 15 Reps
Leg Raise
4 Sets x 15 Reps
Air Bike
4 Sets x 15 Reps
Day 6
Biceps/Triceps/Chest 2
Est. 71 min
10 exercises
EZ Bar Close Grip Curl
3 Sets x 10 Reps
Dumbbell Seated Bicep Curl
3 Sets x 10 Reps
Dumbbell Concentration Curl
3 Sets x 10 Reps
Dumbbell Concentration Curl
3 Sets x 10 Reps
Single-Leg Bench Dip
3 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 10 Reps
Dumbbell Tricep Extension
3 Sets x 10 Reps
Barbell Bench Press
3 Sets x 12 Reps
Dumbbell Bench Press
3 Sets x 12 Reps
Dumbbell Fly
3 Sets x 12 Reps
