Karina's 3 day 6 muscles
General
Beginner
Machine strength
Plan Details
The Karina's 3 day 6 muscles routine by karina11 is a 5 day workout plan. It is a beginner level plan to achieve general fitness goals.
This is a routine for those who are looking to build bigger and stronger glute and leg muscles. While performing this workout, you want to be able to keep your rest periods short, between 60 to 90 seconds and lift as much weight as you are able to lift without disrupting your form. The first two exercises in the routine days focus upon high volume, high sets and high reps to get your glute and leg muscles warmed up for the rest of the workout. You can add these exercises/routine to any routine that you would like to work out your glutes or can make them their own separate workout day. **** Note : You can add in some cardio at the end of your glute workouts such as the Elliptical or Jogging to increase blood flow to the muscles being worked. This will help build the glute and leg muscles even further.
Routine detail
Day 1
Leg Builder Day 1
Est. 68 min
6 exercises
Barbell Squat
8 Sets x 10 Reps
Machine Leg Press (Wide Stance)
4 Sets x 10 Reps
Machine Seated Leg Curl
4 Sets x 8 Reps
Machine Leg Extension
4 Sets x 8 Reps
Glute Kickback
8 Sets x 10 Reps
Barbell Hip Thrust
4 Sets x 8 Reps
Day 2
Chest & Triceps
Est. 77 min
9 exercises
Barbell Bench Press
4 Sets x 8 Reps
Dumbbell Bench Press
4 Sets x 10 Reps
Barbell Incline Bench Press
4 Sets x 10 Reps
Dumbbell Incline Bench Press
4 Sets x 10 Reps
EZ Bar Tricep Extension
4 Sets x 8 Reps
Dumbbell One-Arm Tricep Kickback
4 Sets x 8 Reps
Bench Dip
4 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 8 Reps
Day 3
Back, Abs, and biceps
Est. 103 min
12 exercises
Smith Machine Deadlift
4 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 10 Reps
Cable Seated Row
4 Sets x 8 Reps
Leverage Machine Iso Row
4 Sets x 8 Reps
Dumbbell Incline Curl
4 Sets x 12 Reps
Barbell Curl
4 Sets x 8 Reps
Preacher Curl Machine
4 Sets x 12 Reps
Cable Bicep Curl
4 Sets x 12 Reps
Machine Ab Crunch
4 Sets x 8 Reps
Parallel Bar Hip Raise
4 Sets x 10 Reps
Decline Crunch
4 Sets x 10 Reps
Back Hyperextension
3 Sets x 8 Reps
Day 4
Legs, Shoulders
Est. 91 min
10 exercises
Barbell Squat (Wide Stance)
8 Sets x 10 Reps
Machine Leg Extension
4 Sets x 10 Reps
Glute Kickback
4 Sets x 10 Reps
Barbell Hip Thrust
4 Sets x 10 Reps
Barbell Shoulder Press
4 Sets x 10 Reps
Dumbbell Seated Shoulder Press
4 Sets x 10 Reps
Dumbbell Lateral Raise
4 Sets x 10 Reps
Dumbbell Shoulder Shrug
4 Sets x 10 Reps
Cable Upright Row
4 Sets x 8 Reps
Shoulder seated cable pull
3 Sets x 8 Reps
Day 5
Abs and Calfs
Est. 96 min
6 exercises
Machine Calf Press
4 Sets x 8 Reps
Calf Press On Leg Press
4 Sets x 8 Reps
Barbell Standing Calf Raise
4 Sets x 8 Reps
Parallel Bar Hip Raise
4 Sets x 8 Reps
Machine Ab Crunch
4 Sets x 8 Reps
Step Machine
1 Set
