MakeZake's 6 Knallertage
General
Beginner
Machine strength
Plan Details
The MakeZake's 6 Knallertage routine by MakeZake is a 6 day workout plan. It is a beginner level plan to achieve general fitness goals.
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Routine detail
Mon
Cardio / Schulter / Bauch
Est. 0 min
9 exercises
Jump Rope
3 Sets
Machine Deltoid Raise
3 Sets x 8 Reps
Barbell Ab Rollout (Kneeling)
3 Sets x 8 Reps
Dip
3 Sets x 8 Reps
Barbell Push Press Behind the Neck
3 Sets x 8 Reps
Cable Reverse Crunch
3 Sets x 8 Reps
Cable Lower Chest Raise
3 Sets x 8 Reps
Weight Plate Rotation
3 Sets x 8 Reps
Cable Seated Rotation (Stability Ball)
3 Sets x 8 Reps
Tue
Brust / Rücken
Est. 0 min
13 exercises
Rowing
1 Set
Cable Internal Rotation
3 Sets x 8 Reps
Cable External Rotation
3 Sets x 8 Reps
Dumbbell Bench Press
3 Sets x 8 Reps
Back Hyperextension
3 Sets x 8 Reps
Machine Assisted Pull-Up
3 Sets x 8 Reps
Boxing Crunch
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Cable Cross-Over
3 Sets x 8 Reps
Machine Seated Row
3 Sets x 8 Reps
Smith Machine Shoulder Press
3 Sets x 8 Reps
Pulldown zwei Griffe im Knien
3 Sets x 8 Reps
Leverage Decline Chest Press
3 Sets x 8 Reps
Wed
Early Bird Combat
Est. 0 min
9 exercises
Jump Rope
3 Sets
Dumbbell One-Arm Row
3 Sets x 15 Reps
Dumbbell Reverse Preacher Curl
3 Sets x 15 Reps
Cable Front Lat Pulldown (Close Grip)
3 Sets x 15 Reps
Cable Wood Chop
3 Sets x 15 Reps
Cable Standing Leg Curl
3 Sets x 15 Reps
Smith Machine Hack Squat
3 Sets x 15 Reps
Cable Incline Fly
3 Sets x 15 Reps
Oblique Crunch
3 Sets x 15 Reps
Thu
Arme / Beine
Est. 0 min
12 exercises
Rowing
1 Set
Machine Squat
3 Sets x 8 Reps
Cable Rope Face Pull
3 Sets x 8 Reps
EZ Bar Preacher Curl (Close Grip)
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Decline Crunch
3 Sets x 8 Reps
Dumbbell Step-Up
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Cable Rope Hammer Curl
3 Sets x 8 Reps
Weighted Bench Dip
3 Sets x 8 Reps
Cable Lateral Raise
3 Sets x 8 Reps
Preacher Curl Machine
3 Sets x 8 Reps
Fri
Early Bird Arm/Chest
Est. 0 min
8 exercises
Stationary Bike
1 Set
Cable Internal Rotation
3 Sets x 8 Reps
Cable External Rotation
3 Sets x 8 Reps
Barbell Decline Bench Press
3 Sets x 8 Reps
Barbell Curl
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Machine Fly
3 Sets x 8 Reps
Kettlebell Push-Up
3 Sets x 8 Reps
Sat
Lieblinge
Est. 0 min
14 exercises
Stationary Bike
3 Sets
Cable Internal Rotation
3 Sets x 15 Reps
Cable External Rotation
3 Sets x 8 Reps
Barbell Bench Press
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Machine Seated Leg Curl
3 Sets x 8 Reps
Weighted Pull-Up
3 Sets x 8 Reps
Machine Reverse Fly
3 Sets x 8 Reps
Bench Push-Up
3 Sets x 8 Reps
Barbell Upright Row
3 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 8 Reps
Cable Rope High Pulley Tricep Extension
3 Sets x 8 Reps
Cable Rope Hammer Curl
3 Sets x 8 Reps
Machine Fly
3 Sets x 8 Reps
