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6 Day compound cycle
General
Intermediate
Machine strength
Plan Details
The 6 Day compound cycle routine by stevesyd37 is a 6 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Focus on compound movement's 5 minute warm up before commencing
Routine detail
Day 8
Day2 Back Biceps Abs
Est. 110 min
12 exercises
Barbell Bent-Over Row
4 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 10 Reps
Cable Seated Row
4 Sets x 10 Reps
Machine Assisted Chin-Up
3 Sets x 10 Reps
Barbell Curl
4 Sets x 10 Reps
Dumbbell Hammer Curl
3 Sets x 12 Reps
Barbell Reverse Curl
3 Sets x 12 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 16 Reps
Stability Ball Crunch
3 Sets x 16 Reps
Parallel Bar Hip Raise
3 Sets x 16 Reps
Elliptical Training
1 Set
Recumbent Bike
1 Set
Day 8
Day 1 Legs Shoulders
Est. 100 min
10 exercises
Kettlebell Front Squat
4 Sets x 10 Reps
Barbell Deadlift
4 Sets x 10 Reps
Dumbbell Lunge
3 Sets x 10 Reps
Machine Leg Press
4 Sets x 10 Reps
Machine Shoulder Press
4 Sets x 10 Reps
Barbell Upright Row
4 Sets x 10 Reps
Dumbbell Arnold Press
3 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Elliptical Training
1 Set
Walking
1 Set
Day 8
Day3 Chest Triceps
Est. 100 min
10 exercises
Barbell Bench Press
4 Sets x 10 Reps
Dumbbell Incline Bench Press
4 Sets x 10 Reps
Dumbbell Incline Fly
4 Sets x 10 Reps
Cable Lower Chest Raise
3 Sets x 12 Reps
Barbell Bench Press (Close Grip)
4 Sets x 10 Reps
Barbell Tricep Extension
3 Sets x 12 Reps
Dumbbell Tricep Extension
3 Sets x 12 Reps
Machine Assisted Dip
3 Sets x 12 Reps
Elliptical Training
1 Set
Step Machine
1 Set
Day 8
Day4 Legs Shoulders
Est. 102 min
10 exercises
Barbell Squat
4 Sets x 10 Reps
Barbell Deadlift
4 Sets x 10 Reps
Barbell Lunge
3 Sets x 12 Reps
Machine Leg Press
4 Sets x 10 Reps
Machine Shoulder Press
4 Sets x 10 Reps
Dumbbell Upright Row
4 Sets x 10 Reps
Dumbbell Arnold Press
3 Sets x 12 Reps
Dumbbell One-Arm Front Raise
3 Sets x 12 Reps
Step Machine
1 Set
Walking
1 Set
Day 8
Day5 Back Biceps Abs
Est. 91 min
9 exercises
Barbell Bent-Over Row
4 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 10 Reps
Cable Seated Row
4 Sets x 10 Reps
Machine Assisted Pull-Up
3 Sets x 12 Reps
Barbell Curl
4 Sets x 10 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 12 Reps
Barbell Reverse Curl
3 Sets x 12 Reps
Step Machine
1 Set
Recumbent Bike
1 Set
Day 8
Day6 Chest Triceps
Est. 100 min
10 exercises
Dumbbell Bench Press
4 Sets x 10 Reps
Dumbbell Incline Bench Press
4 Sets x 10 Reps
Dumbbell Incline Fly
4 Sets x 10 Reps
Cable Cross-Over
3 Sets x 12 Reps
Barbell Bench Press (Close Grip)
3 Sets x 12 Reps
Barbell Tricep Extension
4 Sets x 10 Reps
Dumbbell Tricep Extension
3 Sets x 12 Reps
Machine Assisted Dip
3 Sets x 12 Reps
Elliptical Training
1 Set
Recumbent Bike
1 Set
