6 Days Double Trouble
Sport
Intermediate
None
Plan Details
The 6 Days Double Trouble routine by richardmanojg is a 7 day workout plan. It is an intermediate level plan to achieve sport fitness goals.
Routine detail
Mon
CHEST+TRICEPS -A
Est. 64 min
9 exercises
Barbell Bench Press
3 Sets x 12,8,9 Reps
Dumbbell Incline Bench Press
3 Sets x 12,10,8 Reps
Barbell Decline Bench Press
3 Sets x 12,10,12 Reps
Machine Fly
3 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Barbell Bench Press (Close Grip)
3 Sets x 8 Reps
EZ Bar Decline Close Grip Skull Crusher
3 Sets x 8 Reps
Dumbbell Tricep Extension (Supine)
3 Sets x 8 Reps
Machine Ab Crunch
3 Sets x 8 Reps
Mon
REST DAY
Est. 0 min
0 exercises
This day is empty
Tue
BACK+BICEPS-A
Est. 63 min
9 exercises
Cable Lat Pulldown (Wide Grip)
3 Sets x 12 Reps
Cable Seated Row
3 Sets x 12 Reps
Dumbbell One-Arm Row
3 Sets x 12,12,8 Reps
T Bar Row
3 Sets x 12,12,10 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 8 Reps
Barbell Curl
3 Sets x 8 Reps
Dumbbell Incline Curl
3 Sets x 8 Reps
Cable Bicep Curl
3 Sets x 8 Reps
Dumbbell Side Bend
3 Sets x 8 Reps
Wed
SHOULDER+SQUAD
Est. 59 min
9 exercises
Dumbbell Lateral Raise
3 Sets x 8 Reps
Barbell Military Press (Seated)
3 Sets x 8 Reps
Weight Plate Front Raise
3 Sets x 8 Reps
Dumbbell Arnold Press
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Machine Squat
3 Sets x 8 Reps
Dumbbell Squat
3 Sets x 8 Reps
Dumbbell Lunge
3 Sets x 8 Reps
Preacher Curl Machine
3 Sets x 8 Reps
Thu
CHEST+TRICEPS-B
Est. 60 min
9 exercises
Dumbbell Bench Press
3 Sets x 8 Reps
Dumbbell Decline Bench Press
3 Sets x 8 Reps
Barbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell Fly
3 Sets x 8 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 8 Reps
Dumbbell Tricep Extension
3 Sets x 8 Reps
Dip
3 Sets x 8 Reps
EZ Bar Decline Close Grip Skull Crusher
3 Sets x 8 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 8 Reps
Fri
BACK+BICEPS-B
Est. 59 min
9 exercises
Barbell Deadlift
3 Sets x 8 Reps
Cable Rope Face Pull
3 Sets x 8 Reps
Cable Front Lat Pulldown (Close Grip)
3 Sets x 8 Reps
Dumbbell Rear Delt Row
3 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 8 Reps
EZ Bar Curl
3 Sets x 8 Reps
Barbell Preacher Curl
3 Sets x 8 Reps
Cable Rope Hammer Curl
3 Sets x 8 Reps
Decline Crunch
3 Sets x 8 Reps
Sat
SQUAD+ABS
Est. 52 min
8 exercises
Machine Leg Press (Narrow Stance)
3 Sets x 8 Reps
Barbell Squat
3 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Dumbbell Walking Lunge
3 Sets x 8 Reps
Parallel Bar Hip Raise
3 Sets x 8 Reps
Dumbbell Side Bend
3 Sets x 8 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 8 Reps
Machine Ab Crunch
3 Sets x 8 Reps
