6 Day Split
General
Beginner
Dumbbell
Plan Details
The 6 Day Split routine by evanharrypotter is a 6 day workout plan. It is a beginner level plan to achieve general fitness goals.
Routine detail
Mon
ab
Est. 0 min
7 exercises
Plank
1 Set
Hanging Knee Raise
1 Set
Side Plank
1 Set
Dumbbell Side Bend
4 Sets x 10 Reps
Barbell Ab Rollout (Kneeling)
1 Set
Weight Plate Russian Twist
4 Sets x 50 Reps
Bench Leg Raise (Supine)
1 Set
Tue
Shoulder
Est. 0 min
7 exercises
Barbell Military Press
4 Sets x 10 Reps
Dumbbell Shoulder Shrug
4 Sets x 40 Reps
Barbell Front Raise
4 Sets x 25 Reps
Dumbbell Shoulder Press
4 Sets x 10 Reps
Dumbbell Bent-Over Reverse Fly
4 Sets x 20 Reps
Dumbbell Lateral Raise
4 Sets x 20 Reps
Cable Rope Face Pull
4 Sets x 15 Reps
Wed
Leg
Est. 0 min
8 exercises
Barbell Squat
4 Sets x 10 Reps
Dumbbell Walking Lunge
3 Sets x 12,2,2 Reps
Dumbbell Stiff-Leg Deadlift
4 Sets x 10 Reps
Dumbbell Squat
4 Sets x 12 Reps
Machine Seated Leg Curl
3 Sets x 8 Reps
Machine Leg Extension
4 Sets x 12 Reps
Barbell Stiff-Leg Deadlift (Wide Stance)
4 Sets x 10 Reps
Machine Leg Press
4 Sets x 10 Reps
Thu
Arm
Est. 0 min
7 exercises
Dumbbell Seated Bicep Curl
4 Sets x 10 Reps
Barbell Curl
4 Sets x 7 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 10 Reps
Dip
1 Set
DB Tricep Overhead Extension
4 Sets x 7 Reps
DB Flat Bench Skullcrushers
4 Sets x 7 Reps
Cable Rope Overhead Tricep Extension
4 Sets x 9 Reps
Fri
Chest
Est. 0 min
6 exercises
Barbell Bench Press
4 Sets x 7 Reps
Dumbbell Fly
4 Sets x 10 Reps
Dumbbell Pullover
4 Sets x 10 Reps
Dumbbell Incline Bench Press
4 Sets x 10 Reps
Dumbbell Incline Fly
4 Sets x 10 Reps
Landmjne
4 Sets x 8 Reps
Sat
Bac
Est. 0 min
8 exercises
Barbell Deadlift
4 Sets x 10 Reps
T Bar Row
4 Sets x 10 Reps
Cable Seated Row
4 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 10 Reps
Pull-Up
1 Set
Barbell Bent-Over Row
4 Sets x 10 Reps
Dumbbell One-Arm Row
4 Sets x 10 Reps
Cable Pullover
4 Sets x 10 Reps
