Change Up 6 Week Plan
General
Intermediate
Machine strength
Plan Details
The Change Up 6 Week Plan routine by pastorconor is a 4 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Compilation of exercises.
Routine detail
Day 1
Legs/Abs
Est. 75 min
10 exercises
Barbell Deep Squat
4 Sets x 8 Reps
Machine Ab Crunch
4 Sets x 8 Reps
Dumbbell Step-Up
3 Sets x 10 Reps
Barbell Ab Rollout (Kneeling)
3 Sets x 15 Reps
Barbell Hip Thrust
3 Sets x 8 Reps
Hanging Leg Raise
3 Sets x 15 Reps
Machine Leg Extension
3 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Dumbbell Side Bend
3 Sets x 15 Reps
Machine Seated Calf Raise
3 Sets x 15 Reps
Day 2
Chest/Back
Est. 68 min
9 exercises
Barbell Bench Press
3 Sets x 12 Reps
Pull-Up
3 Sets x 10 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Barbell Deadlift
3 Sets x 8 Reps
Cable Flat Bench Fly
3 Sets x 10 Reps
Dumbbell One-Arm Row
3 Sets x 12 Reps
Push-Up
3 Sets x 25 Reps
Cable Shoulder Extension
3 Sets x 10 Reps
Cable Seated Row
3 Sets x 20 Reps
Day 3
Shoulders/Abs
Est. 77 min
9 exercises
Dumbbell Bent-Over Raise
4 Sets x 8 Reps
Stability Ball Crunch
4 Sets x 25 Reps
Dumbbell Shoulder Press
4 Sets x 12,10,8,6 Reps
Plank
4 Sets
Barbell Upright Row
4 Sets x 8 Reps
Side Bridge
4 Sets
Dumbbell Lateral Raise
4 Sets x 8 Reps
Machine Ab Crunch
4 Sets x 30 Reps
Dumbbell Shoulder Shrug
4 Sets x 8 Reps
Day 4
Biceps/Triceps
Est. 65 min
10 exercises
Dumbbell Seated Tricep Press
3 Sets x 8 Reps
Preacher Curl Machine
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Cable Reverse Curl
3 Sets x 8 Reps
Cable Lying Tricep Extension
3 Sets x 8 Reps
Cable Reverse Curl
3 Sets x 8 Reps
Barbell Bench Press (Close Grip)
3 Sets x 8 Reps
Bench Dip
3 Sets x 8 Reps
Dumbbell Seated Bicep Curl
3 Sets x 8 Reps
Dumbbell Concentration Curl
3 Sets x 8 Reps
