Ridiona's 6 Days Plan
General
Intermediate
None
Plan Details
The Ridiona's 6 Days Plan routine by Ridiona is a 6 day workout plan. It is an intermediate level plan to achieve general fitness goals.
RidionaS Summer Prep
Routine detail
Mon
Workout Day #1 LEGS (GLUTE FOCUS)
Est. 0 min
7 exercises
Smith Machine Split Squat
3 Sets x 10 Reps
Barbell Hip Thrust
3 Sets x 12,14,14 Reps
Dumbbell Bulgarian Split Squat
3 Sets x 12,10,8 Reps
Dumbbell Stiff-Leg Deadlift
3 Sets x 8 Reps
Barbell Step-Up
3 Sets x 10,8,8 Reps
Cable Hip Abduction
3 Sets x 10 Reps
Cable Leg Kickback
3 Sets x 8 Reps
Tue
Workout Day #2 BACK & ABS
Est. 0 min
10 exercises
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Cable Front Lat Pulldown (Close Grip)
3 Sets x 8 Reps
Machine Lat Pulldown
3 Sets x 8 Reps
Machine Back Extension
3 Sets x 12,10,8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Hanging Leg Raise
3 Sets x 8 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 8 Reps
Cable Side Bend
3 Sets x 8 Reps
Decline Crunch
3 Sets x 8 Reps
Side Plank Crunch
3 Sets x 10 Reps
Wed
Workout Day #3. LEGS (HAMSTRING & CALVES FOCUS)
Est. 0 min
8 exercises
Machine Leg Press
3 Sets x 14,12,12 Reps
Machine Leg Curl (Prone)
5 Sets x 10,10,10,8,8 Reps
Machine Seated Leg Curl
3 Sets x 15,12,10 Reps
Barbell Hip Thrust
3 Sets x 12,14,14 Reps
Kettlebell Single-Leg Deadlift
4 Sets x 12,12,8,8 Reps
Machine Hip Abduction
3 Sets x 8 Reps
Machine Seated Calf Raise
3 Sets x 8 Reps
Machine Calf Raise
3 Sets x 14,12,12 Reps
Thu
Workout Day #4 CARDIO & ABS
Est. 0 min
8 exercises
Treadmill Running
1 Set
Air Bike
3 Sets x 10,10,8 Reps
Weight Plate Rotation
3 Sets x 8 Reps
Dumbbell Side Bend
3 Sets x 10,10,8 Reps
Weight Plate Russian Twist
3 Sets x 10,10,8 Reps
Bent Knee Hip Raise
3 Sets x 12,12,8 Reps
Weighted Crunch
3 Sets x 10,10,8 Reps
Scissor Kick
3 Sets x 16,16,8 Reps
Fri
Workout Day #5 SHOULDERS, TRICEPS & GLUTES
Est. 0 min
6 exercises
Barbell Push Press
3 Sets x 8,12,8 Reps
Dumbbell Lateral Raise
3 Sets x 16,16,10 Reps
Dumbbell Front Raise
4 Sets x 16,16,8,8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 16,14,16 Reps
Bench Dip
3 Sets x 8 Reps
Cable Tricep Kickback
3 Sets x 12,10,8 Reps
Any
ABS only
Est. 0 min
9 exercises
Hanging Leg Raise
3 Sets x 8 Reps
Dumbbell Side Bend
3 Sets x 10,10,8 Reps
Jackknife Sit-Up
3 Sets x 10,10,8 Reps
Scissor Kick
3 Sets x 16,16,8 Reps
Seated Bench Leg Pull-In
3 Sets x 8 Reps
Barbell Sumo Deadlift
3 Sets x 8 Reps
Single-Leg Glute Bridge
3 Sets x 8 Reps
Cable Leg Kickback
3 Sets x 8 Reps
Barbell Hip Thrust
3 Sets x 12,14,14 Reps
