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6 day muscle split*
AUDIO TIP
General
Intermediate
None
Plan Details
The 6 day muscle split* routine by KristofferReimers is a 8 day workout plan. It is an intermediate level plan to achieve general fitness goals.
3 day rotation with focus on spesific muscle.6 day workout 1 day rest.
Routine detail
Day 1
Dag 1 Back + Bicep 1
Est. 0 min
6 exercises
Barbell Deadlift
5 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 12 Reps
Chin-Up with Knee Raise
3 Sets x 12 Reps
Barbell Curl
4 Sets x 12 Reps
Dumbbell Incline Hammer Curl
3 Sets x 12 Reps
Preacher Curl Machine
3 Sets x 12 Reps
Day 2
Dag 2 Chest + Shoulder + Tricep 1
Est. 0 min
8 exercises
Barbell Bench Press
5 Sets x 5 Reps
Dumbbell Incline Bench Press
3 Sets x 12 Reps
Machine Shoulder Press
3 Sets x 8 Reps
Machine Reverse Fly
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
EZ Bar Tricep Extension
3 Sets x 8 Reps
Barbell Bench Press (Close Grip)
3 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 12 Reps
Day 3
Dag 3 Legs + Lower back 1
Est. 0 min
5 exercises
Barbell Squat
5 Sets x 12 Reps
Machine Leg Extension
3 Sets x 12 Reps
Machine Leg Curl (Prone)
3 Sets x 12 Reps
Machine Calf Raise
5 Sets x 12 Reps
Machine Back Extension
3 Sets x 12 Reps
Day 4
Day 4 Back + Bicep 2
Est. 0 min
6 exercises
Pull-Up
5 Sets x 5 Reps
T Bar Row
3 Sets x 12 Reps
Cable Seated Row
3 Sets x 12 Reps
Barbell Curl
3 Sets x 6 Reps
Dumbbell Incline Curl
3 Sets x 8 Reps
Dumbbell Hammer Curl (Cross Body)
3 Sets x 12 Reps
Day 5
Day 5 Chest + Shoulder + Tricep 2
Est. 0 min
8 exercises
Barbell Bench Press
5 Sets x 5 Reps
Machine Fly
3 Sets x 12 Reps
Machine Bench Press
3 Sets x 12 Reps
Machine Shoulder Press
4 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
EZ Bar Tricep Extension
3 Sets x 8 Reps
Barbell Bench Press (Close Grip)
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 12 Reps
Day 6
Day 6 Legs + Lower back 2
Est. 0 min
5 exercises
Machine Leg Press
4 Sets x 6 Reps
Barbell Single-Leg Squat
3 Sets x 8 Reps
Barbell Hip Thrust
3 Sets x 12 Reps
Machine Seated Calf Raise
5 Sets x 20 Reps
Bird Dog
3 Sets x 12 Reps
Day 7
Abs (every other day)
Est. 0 min
4 exercises
Leg Pull-In
3 Sets x 15 Reps
Stability Ball Trunk Rotation
3 Sets x 12 Reps
Cable Kneeling Crunch (Rope)
4 Sets x 6 Reps
Cable Side Bend
3 Sets x 12 Reps
Day 8
Cardio
Est. 0 min
1 exercise
Walking
1 Set
