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6Day LegsAbs/Push/Pull
General
Intermediate
Machine strength
Plan Details
The 6Day LegsAbs/Push/Pull routine by LloydThomson is a 12 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Routine detail
Mon
11 Mon L Quads, Calves & Abs
Est. 101 min
20 exercises
Hanging Knee Raise
1 Set x 20 Reps
Air Bike
1 Set x 20 Reps
Cat Stretch
1 Set x 15 Reps
Camel Pose
1 Set x 15 Reps
Hanging Knee Raise
1 Set x 20 Reps
Air Bike
1 Set x 20 Reps
Cat Stretch
1 Set x 15 Reps
Camel Pose
1 Set x 15 Reps
Leg Raise
2 Sets x 15 Reps
Indoor Cycling
1 Set
Elliptical Training
1 Set
Machine Calf Raise
6 Sets x 20 Reps
Machine Seated Calf Raise
6 Sets x 15 Reps
Machine Leg Extension
1 Set x 30 Reps
Machine Leg Extension
1 Set x 25 Reps
Machine Leg Extension
1 Set x 20 Reps
Machine Leg Extension
1 Set x 15 Reps
Machine Leg Extension
1 Set x 15 Reps
Machine Leg Extension
1 Set x 10 Reps
Barbell Single-Leg Squat
3 Sets x 15 Reps
Mon
21 Mon H Quads, Calves & Abs
Est. 83 min
10 exercises
Hanging Leg Raise
1 Set x 20 Reps
Air Bike
1 Set x 20 Reps
Alternating Reach and Catch
1 Set x 20 Reps
Forearm Plank with Hip Abduction
1 Set x 15 Reps
Indoor Cycling
1 Set
Machine Leg Extension
3 Sets x 20 Reps
Kettlebell Goblet Squat
5 Sets x 10 Reps
Dumbbell Step-Up
5 Sets x 15 Reps
Machine Calf Raise
6 Sets x 20 Reps
Machine Seated Calf Raise
6 Sets x 20 Reps
Tue
12 Tue H Shoulders, Chest, Triceps
Est. 102 min
13 exercises
Barbell Bench Press
3 Sets x 15 Reps
Leverage Shoulder Press
2 Sets x 10 Reps
Leverage Incline Chest Press
3 Sets x 6 Reps
Dumbbell Incline Fly
3 Sets x 8 Reps
Barbell Military Press
3 Sets x 5 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Dumbbell Seated Dublin Press
3 Sets x 15 Reps
EZ Bar Tricep Extension
3 Sets x 8 Reps
Dumbbell Tricep Extension
3 Sets x 8 Reps
Cable Lower Chest Raise
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
5 Sets x 15 Reps
Rowing
1 Set
Elliptical Training
1 Set
Tue
22 Tue L Shoulders, Chest, Triceps
Est. 70 min
9 exercises
Dumbbell Incline Bench Press
3 Sets x 10 Reps
Barbell Decline Bench Press
3 Sets x 10 Reps
Cable Cross-Over
3 Sets x 12 Reps
Dumbbell Seated Shoulder Press
3 Sets x 10 Reps
Cable Deltoid Raise
2 Sets x 12 Reps
Cable Lateral Raise
3 Sets x 12 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 12 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 12 Reps
Rowing
1 Set
Wed
13 Wed L Back, Biceps, Lays, Delts
Est. 105 min
15 exercises
Machine Reverse Lat Pulldown (Close Grip)
3 Sets x 10 Reps
Cable Seated Row
3 Sets x 10 Reps
Dumbbell One-Arm Rear Row (Prone)
3 Sets x 10 Reps
Back Hyperextension
4 Sets x 15 Reps
Dumbbell Zottman Curl
3 Sets x 12 Reps
Dumbbell Seated Bicep Curl
3 Sets x 12 Reps
Cable Bicep Curl
4 Sets x 12 Reps
Barbell Preacher Curl
3 Sets x 12 Reps
Weight Plate Shrug
3 Sets x 12 Reps
Dumbbell Reverse Fly
4 Sets x 15 Reps
T Bar Row
3 Sets x 12 Reps
Band Reverse Fly
2 Sets x 10 Reps
Pull-Up
1 Set x 9 Reps
Cable Rope Face Pull
2 Sets x 15 Reps
Stationary Bike
1 Set
Wed
23 Wed H Back, Biceps, Lays, Delts
Est. 84 min
13 exercises
Barbell Deadlift
3 Sets x 5 Reps
T Bar Row
3 Sets x 6 Reps
Chin-Up with Knee Raise
3 Sets x 5 Reps
Barbell Curl
3 Sets x 8 Reps
Dumbbell Incline Curl
3 Sets x 8 Reps
Dumbbell Hammer Curl (Cross Body)
3 Sets x 8 Reps
Barbell Shrug
2 Sets x 8 Reps
Barbell Behind the Back Shrug
2 Sets x 8 Reps
Barbell Wrist Curl (Posterior)
4 Sets x 15 Reps
Dumbbell Seated One-Arm Wrist Curl
3 Sets x 12 Reps
Cable Seated Row
2 Sets x 8 Reps
Cable Rope Face Pull
2 Sets x 8 Reps
Elliptical Training
1 Set
Thu
14 Thu H Hams, Calves & Abs
Est. 123 min
15 exercises
Plank
2 Sets
Leg Raise
2 Sets x 15 Reps
Cat Stretch
1 Set x 15 Reps
Camel Pose
1 Set x 15 Reps
V-Up
2 Sets x 15 Reps
Hanging Knee Raise
4 Sets x 15 Reps
Pull-Up
6 Sets x 15 Reps
Indoor Cycling
1 Set
Machine Leg Curl (Prone)
3 Sets x 20 Reps
Barbell Stiff-Leg Deadlift
4 Sets x 10 Reps
Bodyweight Lunge
4 Sets x 10 Reps
Barbell Good Morning
3 Sets x 10 Reps
Machine Seated Leg Curl
3 Sets x 15 Reps
Machine Calf Raise
6 Sets x 20 Reps
Machine Seated Calf Raise
6 Sets x 20 Reps
Thu
24 Thu L Hams, Calves & Abs
Est. 98 min
15 exercises
Bench Leg Pull-In
1 Set x 15 Reps
Stability Ball Dumbbell Sit-Up
1 Set x 15 Reps
Cat Stretch
1 Set x 15 Reps
Camel Pose
1 Set x 15 Reps
Indoor Cycling
1 Set
Machine Calf Raise
6 Sets x 20 Reps
Machine Seated Calf Raise
6 Sets x 20 Reps
Machine Leg Curl (Prone)
1 Set x 30 Reps
Machine Leg Curl (Prone)
1 Set x 25 Reps
Machine Leg Curl (Prone)
1 Set x 20 Reps
Machine Leg Curl (Prone)
1 Set x 15 Reps
Machine Leg Curl (Prone)
1 Set x 15 Reps
Machine Leg Curl (Prone)
10 Sets x 15 Reps
Machine Seated Leg Curl
3 Sets x 15 Reps
Cable Standing Leg Curl
2 Sets x 12 Reps
Fri
25 Fri H Shoulders, Chest, Triceps
Est. 71 min
10 exercises
Barbell Bench Press
3 Sets x 5 Reps
Leverage Incline Chest Press
3 Sets x 6 Reps
Dumbbell Incline Fly
3 Sets x 8 Reps
Barbell Military Press
3 Sets x 5 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Dumbbell Seated Dublin Press
3 Sets x 15 Reps
EZ Bar Tricep Extension
3 Sets x 8 Reps
Dumbbell Tricep Extension
3 Sets x 8 Reps
Rowing
1 Set
Elliptical Training
1 Set
Fri
15 Fri L Shoulders, Chest, Triceps
Est. 78 min
10 exercises
Dumbbell Incline Bench Press
3 Sets x 10 Reps
Barbell Decline Bench Press
3 Sets x 10 Reps
Cable Cross-Over
3 Sets x 12 Reps
Dumbbell Seated Shoulder Press
3 Sets x 10 Reps
Cable Deltoid Raise
2 Sets x 12 Reps
Cable Lateral Raise
3 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 12 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 12 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 12 Reps
Rowing
1 Set
Sat
16 Sat H Back, Biceps, Lays, Delts
Est. 68 min
11 exercises
Barbell Deadlift
3 Sets x 5 Reps
T Bar Row
3 Sets x 6 Reps
Chin-Up with Knee Raise
3 Sets x 5 Reps
Barbell Curl
3 Sets x 8 Reps
Dumbbell Incline Curl
3 Sets x 8 Reps
Dumbbell Hammer Curl (Cross Body)
3 Sets x 8 Reps
Barbell Shrug
2 Sets x 8 Reps
Barbell Behind the Back Shrug
2 Sets x 8 Reps
Cable Seated Row
2 Sets x 8 Reps
Cable Rope Face Pull
2 Sets x 8 Reps
Elliptical Training
1 Set
Sat
26 Sat L Back, Biceps, Lays, Delts
Est. 77 min
10 exercises
Machine Reverse Lat Pulldown (Close Grip)
3 Sets x 10 Reps
Cable Seated Row
3 Sets x 10 Reps
Dumbbell One-Arm Rear Row (Prone)
3 Sets x 10 Reps
Dumbbell Zottman Curl
3 Sets x 12 Reps
Dumbbell Seated Bicep Curl
3 Sets x 12 Reps
Barbell Preacher Curl
3 Sets x 12 Reps
Weight Plate Shrug
3 Sets x 12 Reps
Dumbbell Reverse Fly with External Rotation
3 Sets x 12 Reps
Rowing
1 Set
Stationary Bike
1 Set
