Kc's 6 Day Plan
General
Intermediate
None
Plan Details
The Kc's 6 Day Plan routine by kc1907 is a 11 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Enter your routine description
Routine detail
Mon
Shoulders and Back
Est. 0 min
26 exercises
Dumbbell External Rotation
3 Sets x 8,8,10 Reps
Barbell Upright Row
3 Sets x 10 Reps
Barbell Military Press
3 Sets x 5,7,5 Reps
EZ Bar Decline Close Grip Skull Crusher
3 Sets x 12,12,10 Reps
Cable Upright Row
3 Sets x 10,15,15 Reps
Dumbbell Reverse Fly
3 Sets x 12 Reps
Dumbbell One-Arm Incline Lateral Raise
3 Sets x 10,12,12 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Dumbbell One-Arm Front Raise
3 Sets x 8 Reps
Dumbbell Front Raise
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8,6,6 Reps
Dumbbell Seated Arnold Press
3 Sets x 8,6,6 Reps
Dumbbell Cuban Press
3 Sets x 8 Reps
Dumbbell Shoulder Raise
3 Sets x 8 Reps
Dumbbell Upright Row
3 Sets x 8 Reps
Dumbbell Bent-Over Row
3 Sets x 10,12,12 Reps
Dumbbell One-Arm Row
3 Sets x 12 Reps
Dumbbell Shoulder Shrug
3 Sets x 10 Reps
Barbell Bent-Over Row
4 Sets x 10,8,10,8 Reps
Cable Seated Row
3 Sets x 10 Reps
Cable Rear Pulldown (Wide Grip)
3 Sets x 12 Reps
Cable Shoulder Extension
3 Sets x 12 Reps
Cable Rope Face Pull
3 Sets x 10,10,8 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 30,30,40 Reps
Parallel Bar Leg Raise
3 Sets x 10 Reps
Barbell Ab Rollout (Kneeling)
3 Sets x 10 Reps
Tue
Back and Biceps
Est. 0 min
26 exercises
Dumbbell Concentration Curl
3 Sets x 10 Reps
Barbell Spider Curl
3 Sets x 10 Reps
Dumbbell One-Arm Row
3 Sets x 12 Reps
EZ Bar Bent-Over Row (Reverse Grip)
3 Sets x 12 Reps
Cable Rope Hammer Curl
3 Sets x 8,8,12 Reps
Cable Reverse Curl
3 Sets x 10 Reps
Dumbbell Incline Bench Row
3 Sets x 12 Reps
Dumbbell Bent-Over Row
3 Sets x 10,12,12 Reps
Dumbbell Incline Curl
3 Sets x 10 Reps
Dumbbell Incline Hammer Curl
3 Sets x 8 Reps
Dumbbell Rotational Curl
3 Sets x 8 Reps
Dumbbell Hammer Curl (Cross Body)
3 Sets x 8 Reps
Dumbbell Zottman Curl
3 Sets x 8 Reps
Barbell Deadlift
3 Sets x 10 Reps
Barbell Good Morning
3 Sets x 10 Reps
Cable Shoulder Extension
3 Sets x 12,12,8 Reps
Cable Rope Face Pull
3 Sets x 10,10,8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 15,15,6 Reps
Cable Front Lat Pulldown (Close Grip)
3 Sets x 10,10,8 Reps
Cable Seated Row
3 Sets x 10 Reps
Hanging Leg Raise
3 Sets x 15 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 30,30,40 Reps
Weight Plate Russian Twist
3 Sets x 30 Reps
Plank
3 Sets
Cable Side Bend
3 Sets x 20 Reps
Barbell Bent-Over Row
3 Sets x 10,8,10 Reps
Wed
New C&T
Est. 0 min
33 exercises
Dumbbell Bench Press
3 Sets x 8 Reps
Barbell Bench Press
5 Sets x 10,10,8,10,12 Reps
Barbell Incline Bench Press
4 Sets x 8,8,8,10 Reps
Dumbbell Around the World
3 Sets x 6 Reps
Barbell Front Raise Pullover
3 Sets x 8 Reps
Dumbbell Tricep Extension (Supine)
3 Sets x 12 Reps
EZ Bar Tricep Extension
3 Sets x 8 Reps
Machine Inner Chest Press
3 Sets x 12 Reps
Dumbbell Around the World
3 Sets x 6 Reps
Dumbbell Incline One Arm Hammer Press
3 Sets x 6 Reps
Dumbbell Incline Fly
3 Sets x 6 Reps
Barbell Tricep Extension
3 Sets x 8 Reps
Barbell Push Press
3 Sets x 6,6,4 Reps
Barbell Jerk
3 Sets x 8 Reps
Dumbbell Fly
3 Sets x 8 Reps
Dumbbell Bench Press
3 Sets x 8 Reps
Dumbbell Pullover
3 Sets x 8 Reps
Dumbbell Bent-Over Tricep Extension
3 Sets x 10 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 6,8,8 Reps
Cable One-Arm Tricep Pushdown
3 Sets x 8 Reps
Cable Tricep Kickback
3 Sets x 8 Reps
Dual Cable Triceps Extension
3 Sets x 8 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 10 Reps
Machine Assisted Dip
3 Sets x 10 Reps
Bench Push-Up
3 Sets x 8 Reps
Elevated Push-Up
3 Sets x 8 Reps
Tricep Push-Up
3 Sets x 8 Reps
Dumbbell Incline Tricep Extension
3 Sets x 8 Reps
Hanging Leg Raise
3 Sets x 15 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 30,30,40 Reps
Dumbbell Side Bend
3 Sets x 20,30,30 Reps
Weight Plate Russian Twist
3 Sets x 30 Reps
Thu
Chest, Triceps and Abs
Est. 0 min
25 exercises
Smith Machine Bench Press
3 Sets x 6 Reps
Smith Machine Incline Bench Press
3 Sets x 10,8,6 Reps
Smith Machine Bench Press (Reverse Grip)
3 Sets x 8 Reps
Smith Machine Bench Press (Close Grip)
3 Sets x 6 Reps
Dumbbell Bench Press
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8,10,8 Reps
Dumbbell One-Arm Tricep Extension
3 Sets x 15,8,10 Reps
Dumbbell Tricep Extension
3 Sets x 10,10,6 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 10 Reps
EZ Bar Decline Close Grip Skull Crusher
3 Sets x 12,12,10 Reps
Barbell Skull Crusher (Reverse Grip)
3 Sets x 10,14,12 Reps
Dumbbell Alternating Tricep Kickback
3 Sets x 10 Reps
Dumbbell Bent-Over Tricep Extension
3 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 6,8,8 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 10 Reps
Cable Side Bend
3 Sets x 20 Reps
Cable Reverse Fly
3 Sets x 10,8,8 Reps
Cable Straight Arm Crossover
3 Sets x 8 Reps
Cable Upper Chest Crossover
3 Sets x 8,7,6 Reps
Cable Lower Chest Raise
3 Sets x 7,7,8 Reps
Cable Seated Row
3 Sets x 10 Reps
Cable Lower Chest Raise
3 Sets x 7,7,8 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 10 Reps
Cable Tricep Kickback
3 Sets x 8 Reps
Machine Assisted Dip
3 Sets x 10 Reps
Fri
Legs
Est. 0 min
13 exercises
Smith Machine Squat
4 Sets x 10 Reps
Smith Machine Bulgarian Split Squat
3 Sets x 10,10,8 Reps
Barbell Hip Thrust
3 Sets x 10,10,8 Reps
Kettlebell Goblet Squat
3 Sets x 13,15,15 Reps
Machine Leg Extension
3 Sets x 10 Reps
Machine Seated Leg Curl
3 Sets x 10 Reps
Machine Hip Adduction
3 Sets x 10,8,8 Reps
Machine Hip Abduction
3 Sets x 10,10,15 Reps
Machine Leg Press
3 Sets x 10 Reps
Barbell Good Morning
3 Sets x 10 Reps
Machine Landmine Row (Reverse Grip)
3 Sets x 8 Reps
Dumbbell Stiff-Leg Deadlift
3 Sets x 8 Reps
Dumbbell Single-Leg Cobra
3 Sets x 8 Reps
Any
Full body
Est. 0 min
13 exercises
Machine Inner Chest Press
3 Sets x 12 Reps
Dumbbell One-Arm Lateral Raise
3 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Cable Bent-Over Lateral Pulley
3 Sets x 10 Reps
Dumbbell Bent-Over Row
3 Sets x 10,12,12 Reps
Dumbbell Incline Curl
3 Sets x 10 Reps
Barbell Good Morning
3 Sets x 10 Reps
Barbell Bent-Over Row
3 Sets x 10,8,10 Reps
Barbell Military Press
3 Sets x 5,7,5 Reps
Barbell Shoulder Press
3 Sets x 8 Reps
Barbell Shrug
3 Sets x 8,10,10 Reps
Dumbbell One-Arm Row
3 Sets x 12 Reps
Cable Seated Rotation (Stability Ball)
3 Sets x 20 Reps
Any
Abs
Est. 0 min
22 exercises
Oblique Crunch
3 Sets x 30 Reps
Crunch
3 Sets x 25 Reps
Leg Raise
3 Sets x 20 Reps
Decline Crunch
3 Sets x 6,11,13 Reps
Machine Ab Crunch
3 Sets x 20 Reps
Dumbbell Side Bend
3 Sets x 20,30,30 Reps
Reverse Crunch
3 Sets x 20 Reps
Stability Ball Trunk Rotation
3 Sets x 16,10,8 Reps
Alternating Heel Touch
3 Sets x 20 Reps
Air Bike
3 Sets x 10 Reps
Plank
3 Sets
Leg Pull-In
3 Sets x 8 Reps
Jackknife Sit-Up
3 Sets x 8 Reps
Alternating Heel Touch
3 Sets x 20 Reps
Sit-Up
3 Sets x 10 Reps
Forearm Plank with Hip Abduction
3 Sets x 20,20,21 Reps
Flutter Kick
3 Sets x 20 Reps
Weight Plate Russian Twist
3 Sets x 30 Reps
Hanging Knee Raise Rotation
3 Sets x 10 Reps
Parallel Bar Hip Flexion
3 Sets x 10,8,8 Reps
Knee to Chest to Leg Raise
3 Sets x 8 Reps
Elliptical Training
3 Sets
Any
Easy leg day/no weights
Est. 0 min
13 exercises
Prisoner Squat
3 Sets x 7,15,17 Reps
Jump Squat
3 Sets x 9,10,16 Reps
Mountain Climber
3 Sets x 8 Reps
Bodyweight Rear Lunge
3 Sets x 10 Reps
Bodyweight Squat
3 Sets x 8 Reps
90/90 Hamstring Stretch
3 Sets x 8 Reps
All Fours Quad Stretch
3 Sets x 8 Reps
Bodyweight Wall Squat
3 Sets x 8 Reps
Bodyweight Side Lunge
3 Sets x 8 Reps
Single-Leg Squat
3 Sets x 8 Reps
Seated Floor Hamstring Stretch
3 Sets x 8 Reps
Iron Cross Stretch
3 Sets x 8 Reps
Quadricep Stretch
3 Sets x 8 Reps
Any
Chest
Est. 0 min
22 exercises
Barbell Bench Press
4 Sets x 10,10,8,10 Reps
Barbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell Bench Press (Reverse Grip)
3 Sets x 15,12,15 Reps
Dumbbell Pullover
3 Sets x 8 Reps
Dumbbell Deep Push-Up
3 Sets x 8 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 10 Reps
Dumbbell Fly
3 Sets x 8 Reps
Dumbbell Tricep Extension
3 Sets x 10,10,6 Reps
Dumbbell Incline Fly
3 Sets x 6 Reps
Dumbbell Incline Bench Press (Hammer Grip)
3 Sets x 12 Reps
Dumbbell One-Arm Incline Chest Press
3 Sets x 12 Reps
Dumbbell Incline Fly With A Twist
3 Sets x 10 Reps
Dumbbell Incline Fly
3 Sets x 6 Reps
EZ Bar Decline Close Grip Skull Crusher
3 Sets x 12,12,10 Reps
Cable Inner Chest Press
3 Sets x 8 Reps
Cable Lower Chest Raise
3 Sets x 7,7,8 Reps
Cable Seated Row
3 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 6,8,8 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 10 Reps
Cable Lower Chest Raise
4 Sets x 7,7,8,10 Reps
Machine Fly
3 Sets x 15,12,12 Reps
Dip
3 Sets x 8 Reps
Any
Hailstorm
Est. 0 min
0 exercises
This day is empty
Any
New core
Est. 0 min
4 exercises
Hanging Leg Raise
3 Sets x 15 Reps
Barbell Landmine Kneeling One-Arm Press
3 Sets x 8 Reps
Weighted Side Bend
3 Sets x 10 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 30,30,40 Reps
