flex 6
General
Advanced
Machine strength
Plan Details
The flex 6 routine by rickpolk is a 7 day workout plan. It is an advanced level plan to achieve general fitness goals.
Routine detail
Mon
chest, triceps, abs
Est. 146 min
16 exercises
Elliptical Training
1 Set
Barbell Bench Press
7 Sets x 12 Reps
Smith Machine Incline Bench Press
3 Sets x 10 Reps
Smith Machine Decline Bench Press
3 Sets x 10 Reps
Dumbbell Bench Press (Palms in)
3 Sets x 10 Reps
V-Up
3 Sets x 25 Reps
Dumbbell Incline Bench Press (Palms in)
3 Sets x 10 Reps
Machine Fly
3 Sets x 10 Reps
Decline Crunch
3 Sets x 50 Reps
Dumbbell Incline Bench Press (Hammer Grip)
3 Sets x 10 Reps
Barbell Bench Press (Close Grip)
5 Sets x 12,10,8,6,12 Reps
Single-Leg Bench Dip
5 Sets x 20 Reps
Machine Dip
5 Sets x 12,10,8,6,12 Reps
EZ Bar Tricep Extension
4 Sets x 10 Reps
Cable Tricep Pushdown (V-Bar)
4 Sets x 10 Reps
Decline Oblique Crunch
3 Sets x 30 Reps
Tue
lower body, shoulders, abs
Est. 207 min
27 exercises
Stationary Bike
1 Set
Elliptical Training
1 Set
Dumbbell Shoulder Shrug
3 Sets x 10 Reps
Machine Deltoid Raise
3 Sets x 10 Reps
Machine Reverse Fly
3 Sets x 10 Reps
Smith Machine Shoulder Press
5 Sets x 8 Reps
Dumbbell Seated Arnold Press
4 Sets x 8 Reps
Barbell Rear Delt Row
3 Sets x 10 Reps
Dumbbell Rear Deltoid Row
3 Sets x 10 Reps
Parallel Bar Leg Raise
3 Sets x 10 Reps
Parallel Bar Hip Raise
3 Sets x 10 Reps
Smith Machine Squat
5 Sets x 8 Reps
Smith Machine Hack Squat
4 Sets x 8 Reps
Barbell Squat
3 Sets x 10 Reps
Machine Leg Extension
3 Sets x 10 Reps
Dumbbell Side Bend
3 Sets x 30 Reps
Weight Plate Russian Twist
3 Sets x 50 Reps
Machine Leg Curl (Prone)
5 Sets x 12 Reps
Bodyweight Lunge
3 Sets x 10 Reps
Bodyweight Rear Lunge
3 Sets x 10 Reps
Bodyweight Side Lunge
3 Sets x 10 Reps
Machine Calf Press
5 Sets x 10 Reps
Machine Single-Leg Press
3 Sets x 10 Reps
Machine Single-Leg Press
3 Sets x 10 Reps
Calf Press On Leg Press
6 Sets x 8 Reps
Cross Body Crunch
3 Sets x 25 Reps
Scissor Kick
3 Sets x 50 Reps
Wed
back, biceps, abs
Est. 164 min
20 exercises
Elliptical Training
1 Set
Barbell Deadlift
4 Sets x 10 Reps
Dumbbell Shoulder Shrug
3 Sets x 8 Reps
Barbell Bent-Over Row (Reverse Grip)
4 Sets x 10 Reps
Machine Deltoid Raise
3 Sets x 8 Reps
Barbell Bent-Over Row
4 Sets x 10 Reps
Dumbbell Bent-Over Row
4 Sets x 10 Reps
Machine Lat Pulldown
3 Sets x 10 Reps
Machine Lat Pulldown (Reverse Grip)
3 Sets x 10 Reps
Sit-Up
4 Sets x 25 Reps
Barbell Curl
5 Sets x 12 Reps
Cable Front Lat Pulldown (Close Grip)
3 Sets x 10 Reps
Barbell Bicep Curl (Wide Grip)
4 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Cable Bicep Curl
3 Sets x 10 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 10 Reps
V-Up
3 Sets x 25 Reps
Toe Touches
4 Sets x 25 Reps
Deadlift to Bicep Curl
3 Sets x 10 Reps
Barbell Deadlift
3 Sets x 10 Reps
Thu
chest, triceps, abs 2
Est. 163 min
15 exercises
Elliptical Training
1 Set
Barbell Bench Press (Wide Grip)
5 Sets x 10 Reps
Dumbbell Bench Press
3 Sets x 15 Reps
Dumbbell Fly
3 Sets x 15 Reps
Dumbbell Incline Bench Press
3 Sets x 15 Reps
Dumbbell Incline Fly
3 Sets x 15 Reps
Barbell Ab Rollout (Kneeling)
4 Sets x 20 Reps
Smith Machine Decline Bench Press (Wide Grip)
3 Sets x 15 Reps
Barbell Decline Pullover (Wide Grip)
3 Sets x 20 Reps
Jackknife Sit-Up
4 Sets x 25 Reps
Smith Machine Bench Press (Close Grip)
4 Sets x 15 Reps
Smith Machine Reverse Bench Press (Close Grip)
4 Sets x 15 Reps
Machine Dip
3 Sets x 15 Reps
Cable Tricep Pushdown (V-Bar)
3 Sets x 20 Reps
Decline Crunch
3 Sets x 50 Reps
Fri
Lower Body , Shoulders, Abs 2
Est. 178 min
21 exercises
Elliptical Training
1 Set
Smith Machine Shrug
3 Sets x 15 Reps
Smith Machine Rear Shoulder Press
4 Sets x 15 Reps
Dumbbell Seated Shoulder Press
4 Sets x 15 Reps
Dumbbell Upright Row
3 Sets x 15 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Dumbbell Bent-Over Raise
3 Sets x 10 Reps
Leg Raise with Hip Thrust
4 Sets x 25 Reps
Calf Press On Leg Press
4 Sets x 15 Reps
Machine Leg Press
4 Sets x 15 Reps
Machine Leg Press (Narrow Stance)
4 Sets x 15 Reps
Cross Body Crunch
3 Sets x 50 Reps
Scissor Kick
3 Sets x 50 Reps
Machine Single-Leg Press
3 Sets x 10 Reps
Machine Single-Leg Press
3 Sets x 10 Reps
Machine Leg Curl (Prone)
5 Sets x 12 Reps
Dumbbell Lunge
3 Sets x 10 Reps
Dumbbell Split Jump
3 Sets x 10 Reps
Dumbbell Side Bend
3 Sets x 30 Reps
Dumbbell Step-Up
3 Sets x 10 Reps
Weight Plate Russian Twist
3 Sets x 50 Reps
Sat
Back, Biceps, Abs 2
Est. 138 min
16 exercises
Elliptical Training
1 Set
Barbell Bent-Over Row
3 Sets x 10 Reps
Cable Seated Row
4 Sets x 15 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Cable Front Lat Pulldown (Close Grip)
3 Sets x 10 Reps
Cable Standing Row
3 Sets x 10 Reps
Barbell Deadlift
3 Sets x 10 Reps
Side Jacknife
3 Sets x 15 Reps
Barbell Good Morning
3 Sets x 10 Reps
EZ Bar Curl
5 Sets x 12 Reps
EZ Bar Close Grip Curl
4 Sets x 10 Reps
Dumbbell Seated Hammer Curl
3 Sets x 15 Reps
Dumbbell Hammer Curl
3 Sets x 10 Reps
Dumbbell Incline Curl
3 Sets x 10 Reps
Jackknife Sit-Up
3 Sets x 20 Reps
Barbell Romanian Deadlift
3 Sets x 10 Reps
Sun
full body
Est. 130 min
12 exercises
Elliptical Training
1 Set
Barbell Clean
4 Sets x 10 Reps
Barbell Squat to Shoulder Press
4 Sets x 10 Reps
Machine Ab Crunch
4 Sets x 10 Reps
Barbell Deadlift
3 Sets x 10 Reps
Barbell Romanian Deadlift
3 Sets x 10 Reps
Barbell Pin-Off Good Morning
3 Sets x 10 Reps
Cable Wood Chop
4 Sets x 20 Reps
Machine Assisted Pull-Up (Hammer Grip)
3 Sets x 10 Reps
Machine Assisted Chin-Up
3 Sets x 10 Reps
Machine Assisted Pull-Up
3 Sets x 10 Reps
Step Machine
1 Set
