6 day split
General
Beginner
Machine strength
Plan Details
The 6 day split routine by dbaquero2 is a 6 day workout plan. It is a beginner level plan to achieve general fitness goals.
Routine detail
Day 1
Chest & Arms A
Est. 63 min
10 exercises
Dumbbell Incline Bench Press
5 Sets x 5,5,5,8,12 Reps
Dumbbell Decline Press
3 Sets x 10 Reps
Smith Machine Decline Bench Press (Reverse Grip)
3 Sets x 10 Reps
Machine Fly
4 Sets x 15,12,10,8 Reps
EZ Bar Curl
4 Sets x 10,12,12,15 Reps
EZ Bar Tricep Extension (Close Grip)
4 Sets x 10,12,12,15 Reps
Dumbbell Hammer Curl (Cross Body)
3 Sets x 10 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 10 Reps
Cable Rope Hammer Curl
3 Sets x 10 Reps
Cable Tricep Pushdown (V-Bar)
3 Sets x 10 Reps
Day 2
Back & Shoulders A
Est. 65 min
10 exercises
Chin-Up with Knee Raise
5 Sets x 5,5,5,8,12 Reps
T Bar Row
4 Sets x 10 Reps
Cable V Bar Pulldown
3 Sets x 10 Reps
Dumbbell One-Arm Row
3 Sets x 10 Reps
Cable Shoulder Extension
3 Sets x 15,12,10 Reps
Dumbbell Seated Shoulder Press
3 Sets x 15,12,10 Reps
Dumbbell Shoulder Shrug
3 Sets x 15,12,10 Reps
Dumbbell One-Arm Upright Row
3 Sets x 10 Reps
Cable Rope Face Pull
3 Sets x 10 Reps
Dumbbell Seated Side Lateral Raise
5 Sets x 10 Reps
Day 3
Legs & Abs A
Est. 72 min
10 exercises
Hack Squat
3 Sets x 10 Reps
Dumbbell Stiff-Leg Deadlift
3 Sets x 10 Reps
Smith Machine Bulgarian Split Squat
3 Sets x 10 Reps
Machine Seated Leg Curl
3 Sets x 10,12,15 Reps
Machine Single-Leg Extension
3 Sets x 10,12,15 Reps
Machine Seated Calf Raise
4 Sets x 15 Reps
Machine Calf Raise
4 Sets x 15 Reps
Cable Kneeling Crunch (Rope)
4 Sets x 15,12,12,8 Reps
Parallel Bar Hip Raise
3 Sets x 10 Reps
Decline Bench Weighted Twist
3 Sets x 20 Reps
Day 4
Chest & Arms B
Est. 61 min
10 exercises
Dumbbell Bench Press
5 Sets x 5,5,5,8,12 Reps
Dumbbell Bench Press (Reverse Grip)
3 Sets x 10 Reps
Landmine Chest Press
3 Sets x 10 Reps
Cable Lower Chest Raise
4 Sets x 15,12,10,8 Reps
Smith Machine Bench Press (Close Grip)
4 Sets x 10,12,12,15 Reps
Barbell Spider Curl
4 Sets x 10,12,12,15 Reps
Cable One-Arm Tricep Pushdown
3 Sets x 10 Reps
Cable One-Arm Bicep Curl
3 Sets x 10 Reps
Dumbbell Decline Tricep Extension
3 Sets x 10 Reps
Dumbbell Hammer Curl
3 Sets x 10 Reps
Day 5
Back & Shoulders B
Est. 61 min
10 exercises
Barbell Bent-Over Row
5 Sets x 5,5,5,8,12 Reps
Machine Reverse Lat Pulldown (Close Grip)
4 Sets x 10 Reps
Dumbbell Incline Row (Reverse Grip)
3 Sets x 10 Reps
Cable One-Arm Lat Pulldown
3 Sets x 10 Reps
Cable Seated Row
4 Sets x 15,12,10,8 Reps
Leverage Shoulder Press
3 Sets x 12,10,8 Reps
Dumbbell Shoulder Shrug
3 Sets x 12,10,8 Reps
Cable Upright Row
3 Sets x 10 Reps
Cable One Arm Rear Delt Row
3 Sets x 10 Reps
Dumbbell Lateral Raise
4 Sets x 10 Reps
Day 6
Legs & Abs B
Est. 71 min
10 exercises
Machine Leg Press
3 Sets x 10 Reps
Barbell Romanian Deadlift From Deficit
3 Sets x 10 Reps
Dumbbell Lunge
3 Sets x 10 Reps
Machine Kneeling Leg Curl
3 Sets x 10,12,15 Reps
Machine Leg Extension
3 Sets x 10,12,15 Reps
Machine Calf Raise
2 Sets x 25 Reps
Machine Seated Calf Raise
4 Sets x 15 Reps
Machine Ab Crunch
4 Sets x 15,12,12,10 Reps
Cable Rotational Crunch (Kneeling)
3 Sets x 10 Reps
Bench Weighted Decline Crunch
3 Sets x 20 Reps
