six days workout
General
Intermediate
Machine strength
Plan Details
The six days workout routine by mr.anwar.radi is a 7 day workout plan. It is an intermediate level plan to achieve general fitness goals.
program developed to make your body in good shape and more healthy, all from my experiences.
Routine detail
Mon
upper and lower leg
Est. 79 min
8 exercises
Machine Leg Curl (Prone)
4 Sets x 15 Reps
Machine Leg Extension
4 Sets x 15 Reps
Machine Leg Press
4 Sets x 15 Reps
Hack Squat
4 Sets x 15 Reps
Machine Hip Adduction
4 Sets x 15 Reps
Machine Hip Abduction
4 Sets x 15 Reps
Machine Leg Press
4 Sets x 15 Reps
Machine Calf Raise
4 Sets x 15 Reps
Mon
Biceps + Triceps
Est. 138 min
13 exercises
Cable Tricep Pushdown (Rope)
4 Sets x 15 Reps
Bench Dip
4 Sets x 15 Reps
Dumbbell One-Arm Tricep Kickback
4 Sets x 15 Reps
Dumbbell One-Arm Tricep Extension
4 Sets x 15 Reps
EZ Bar Seated Reverse Grip French Press
4 Sets x 15 Reps
Cable Shoulder Extension
4 Sets x 15 Reps
Cable Reverse Grip Tricep Extension
4 Sets x 15 Reps
Dumbbell Concentration Curl
4 Sets x 15 Reps
Barbell Preacher Curl
4 Sets x 15 Reps
Cable Bicep Curl
4 Sets x 15 Reps
Cable Dual Overhead Curl
4 Sets x 15 Reps
Dumbbell Alternating Hammer Curl
4 Sets x 15 Reps
Barbell Curl
4 Sets x 15 Reps
Tue
calves & hamstring
Est. 59 min
6 exercises
Machine Calf Raise
4 Sets x 15 Reps
Donkey Calf Raise
4 Sets x 15 Reps
Machine Seated Calf Raise
4 Sets x 15 Reps
Single-Leg Calf Raise
4 Sets x 15 Reps
Machine Single-Leg Curl
4 Sets x 15 Reps
Machine Leg Curl (Prone)
4 Sets x 15 Reps
Tue
Chest + Back
Est. 181 min
17 exercises
Machine Fly
4 Sets x 15 Reps
Barbell Bench Press
4 Sets x 15 Reps
Barbell Decline Bench Press
4 Sets x 15 Reps
Cable Cross-Over
4 Sets x 15 Reps
Dumbbell Incline Fly
4 Sets x 15 Reps
Dumbbell Pullover
4 Sets x 15 Reps
Dumbbell Fly
4 Sets x 15 Reps
Machine Bench Press
4 Sets x 15 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 15 Reps
Barbell Bent-Over Row
4 Sets x 15 Reps
Dumbbell One-Arm Row
4 Sets x 15 Reps
Chin-Up with Knee Raise
4 Sets x 15 Reps
T Bar Row
4 Sets x 15 Reps
Cable Front Lat Pulldown (Close Grip)
4 Sets x 15 Reps
Cable Seated Row
4 Sets x 15 Reps
Cable Shoulder Extension
4 Sets x 15 Reps
Push-Up
4 Sets x 15 Reps
Wed
abs
Est. 77 min
8 exercises
Cable Kneeling Crunch (Rope)
4 Sets x 15 Reps
Decline Crunch
4 Sets x 15 Reps
Machine Ab Crunch
4 Sets x 15 Reps
Parallel Bar Hip Raise
4 Sets x 15 Reps
Bench Leg Pull-In
4 Sets x 15 Reps
Barbell Side Bend
4 Sets x 15 Reps
Crunch
4 Sets x 15 Reps
Dumbbell Side Bend
4 Sets x 15 Reps
Wed
Shoulder & traps
Est. 105 min
10 exercises
Dumbbell Shoulder Shrug
4 Sets x 15 Reps
Barbell Shrug
4 Sets x 15 Reps
Leverage Machine Shrug
4 Sets x 15 Reps
Smith Machine Shrug
4 Sets x 15 Reps
Dumbbell Lateral Raise
4 Sets x 15 Reps
Dumbbell Seated Shoulder Press
4 Sets x 15 Reps
Dumbbell One-Arm Front Raise
4 Sets x 15 Reps
Dumbbell Bent-Over Raise
4 Sets x 15 Reps
Barbell Shoulder Press
4 Sets x 15 Reps
Cable Deltoid Raise
4 Sets x 15 Reps
Thu
cardio
Est. 123 min
2 exercises
Stationary Bike
1 Set
Swimming
1 Set
