chrisbrown34's 6 Days Plan
Bulking
Intermediate
Machine strength
Plan Details
The chrisbrown34's 6 Days Plan routine by chrisbrown34 is a 6 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Two times a week per body part. Twenty sets per muscle group. Nighty seconds rest between sets. Separate should & chest days with back workout between them.
Routine detail
Day 1
shoulders & traps 1
Est. 159 min
16 exercises
Plank
1 Set
Machine Shoulder Press
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Dumbbell Upright Row
4 Sets x 8 Reps
Dumbbell Lateral Raise
4 Sets x 8 Reps
Barbell Shrug
3 Sets x 8 Reps
Dumbbell Shoulder Shrug
3 Sets x 8 Reps
Smith Machine Shrug
3 Sets x 8 Reps
Cable Rope Face Pull
3 Sets x 8 Reps
Dumbbell Bent-Over Reverse Fly
6 Sets x 8 Reps
Barbell Shoulder Pull (Prone)
3 Sets x 8 Reps
Smith Machine Bulgarian Split Squat
8 Sets x 6 Reps
Smith Machine Squat
5 Sets x 8 Reps
Dumbbell Squat
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Day 2
back & bis 1
Est. 204 min
19 exercises
Plank
1 Set
Barbell Bent-Over Row
4 Sets x 8 Reps
Dumbbell One-Arm Row
8 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 8 Reps
Barbell Curl
3 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 8 Reps
Preacher Curl Machine
6 Sets x 8 Reps
Dumbbell Concentration Curl
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Smith Machine Bulgarian Split Squat
8 Sets x 8 Reps
Smith Machine Squat
5 Sets x 8 Reps
Dumbbell Squat
4 Sets x 8 Reps
Machine Leg Press
6 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Leverage Machine Iso Row
3 Sets x 8 Reps
Machine Lat Pulldown
3 Sets x 8 Reps
Pull-Up
4 Sets x 8 Reps
Machine Assisted Pull-Up
4 Sets x 8 Reps
Smith Machine Bent-Over Row
3 Sets x 8 Reps
Day 3
chest & tris 1
Est. 199 min
20 exercises
Plank
1 Set
Dumbbell Bench Press
4 Sets x 8 Reps
Barbell Bench Press
4 Sets x 8 Reps
Dumbbell Incline Bench Press
4 Sets x 8 Reps
Dumbbell Fly
4 Sets x 8 Reps
Dumbbell Tricep Extension (Supine)
3 Sets x 8 Reps
Barbell Bench Press (Close Grip)
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Smith Machine Bench Press (Close Grip)
3 Sets x 8 Reps
Smith Machine Bulgarian Split Squat
8 Sets x 8 Reps
Smith Machine Squat
4 Sets x 8 Reps
Machine Leg Press
4 Sets x 8 Reps
Smith Machine Bench Press (Close Grip)
3 Sets x 8 Reps
Dip
3 Sets x 8 Reps
Machine Assisted Dip
3 Sets x 8 Reps
Machine Incline Chest Press
3 Sets x 8 Reps
Machine Fly
3 Sets x 8 Reps
Dumbbell Squat
4 Sets x 8 Reps
Machine Seated Leg Curl
3 Sets x 8 Reps
Machine Leg Extension
4 Sets x 8 Reps
Day 4
shoulders & traps 2
Est. 141 min
13 exercises
Plank
1 Set
Smith Machine Bulgarian Split Squat
8 Sets x 8 Reps
Smith Machine Squat
5 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Dumbbell Lateral Raise
4 Sets x 8 Reps
Barbell Shrug
3 Sets x 8 Reps
Dumbbell Shoulder Shrug
6 Sets x 8 Reps
Cable Rope Face Pull
3 Sets x 8 Reps
Dumbbell Bent-Over Reverse Fly
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Machine Shoulder Press
4 Sets x 8 Reps
Barbell Upright Row
3 Sets x 8 Reps
Day 5
back & bis 2
Est. 114 min
13 exercises
Plank
1 Set
T Bar Row
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 8 Reps
Barbell Curl
3 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 8 Reps
Preacher Curl Machine
3 Sets x 8 Reps
Dumbbell Concentration Curl
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Machine Seated Leg Curl
3 Sets x 8 Reps
Machine Assisted Pull-Up
4 Sets x 8 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
Day 6
chest & tris 2
Est. 90 min
9 exercises
Plank
1 Set
Barbell Bench Press
5 Sets x 8 Reps
Dumbbell Bench Press
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell Fly
4 Sets x 8 Reps
Dumbbell Tricep Extension (Supine)
3 Sets x 8 Reps
Barbell Bench Press (Close Grip)
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Machine Incline Chest Press
3 Sets x 8 Reps
