6-Day Mix
General
Intermediate
Machine strength
Plan Details
The 6-Day Mix routine by kmski is a 7 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Routine detail
Day 1
Legs
Est. 83 min
8 exercises
Stationary Bike
1 Set
Machine Leg Extension
4 Sets x 12 Reps
Glute Kickback
4 Sets x 15 Reps
Kettlebell Front Squat
4 Sets x 20 Reps
Bodyweight Walking Lunge
2 Sets x 50 Reps
Machine Leg Curl (Prone)
4 Sets x 15 Reps
Bridge
4 Sets
Treadmill Running
1 Set
Day 2
Shoulders
Est. 78 min
8 exercises
Dumbbell Seated Shoulder Press
4 Sets x 10 Reps
Dumbbell Seated Arnold Press
4 Sets x 8 Reps
Dumbbell Lateral Raise
4 Sets x 12 Reps
Dumbbell Lateral Raise (Prone)
4 Sets x 15 Reps
Dumbbell Upright Row
3 Sets x 12 Reps
Leg Raise
3 Sets x 10 Reps
Treadmill Running
1 Set
Walking
1 Set
Day 3
Bis/Tris
Est. 64 min
6 exercises
Cable Tricep Kickback
3 Sets x 12 Reps
Cable Shoulder Extension
3 Sets x 12 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 12 Reps
Cable Bicep Curl
3 Sets x 10 Reps
Cable One-Arm High Curl
3 Sets x 8 Reps
Elliptical Training
1 Set
Day 4
Lower/Mid-back
Est. 71 min
5 exercises
Back Extension (Prone)
3 Sets
Pull-Up
3 Sets x 4 Reps
Cable Upper Row
4 Sets x 10 Reps
Machine Seated Row
4 Sets x 10 Reps
Elliptical Training
1 Set
Day 5
Legs & Lats
Est. 93 min
7 exercises
Chin-Up with Knee Raise
2 Sets x 4 Reps
Cable Front Lat Pulldown (Close Grip)
4 Sets x 15 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 15 Reps
Machine Leg Extension
4 Sets x 10 Reps
Single-Leg Squat
3 Sets x 10 Reps
Glute Kickback
4 Sets x 12 Reps
Indoor Cycling
1 Set
Day 6
Plyo
Est. 0 min
0 exercises
This day is empty
Day 7
Rest
Est. 0 min
0 exercises
This day is empty
