Benjamin 6 day plan
General
Intermediate
Machine strength
Plan Details
The Benjamin 6 day plan routine by cdmdfbdqt is a 7 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Good workout
Routine detail
Mon
Chest and triceps
Est. 0 min
8 exercises
Barbell Bench Press
3 Sets x 8 Reps
Barbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Cable Cross-Over
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Dumbbell Tricep Extension
3 Sets x 8 Reps
Dip
3 Sets x 8 Reps
EZ Bar Tricep Extension
3 Sets x 8 Reps
Tue
Back and Biceps
Est. 0 min
8 exercises
Barbell Preacher Curl
3 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 8 Reps
Preacher Curl Machine
3 Sets x 8 Reps
Cable Bicep Curl (Close Grip)
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
Barbell Shrug
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Wed
Shoulders and forearms
Est. 0 min
7 exercises
Barbell Front Raise
3 Sets x 8 Reps
Barbell Push Press
3 Sets x 8 Reps
Barbell Clean and Jerk
3 Sets x 8 Reps
Barbell Wrist Curl (Posterior)
3 Sets x 8 Reps
Dumbbell Wrist Curl (Palms Up)
3 Sets x 8 Reps
Barbell Reverse Curl
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Thu
Abs
Est. 0 min
6 exercises
Parallel Bar Leg Raise
3 Sets x 8 Reps
Barbell Side Bend
3 Sets x 8 Reps
Barbell Press Sit-Up
3 Sets x 8 Reps
Bench Hip Thrust
3 Sets x 8 Reps
Machine Ab Crunch
3 Sets x 8 Reps
Cable Side Bend
3 Sets x 8 Reps
Fri
Legs
Est. 0 min
7 exercises
Barbell Squat
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Calf Press On Leg Press
3 Sets x 8 Reps
Barbell Standing Calf Raise
3 Sets x 8 Reps
Smith Machine Split Squat
3 Sets x 8 Reps
Machine Single-Leg Extension
3 Sets x 8 Reps
Machine Kneeling Leg Curl
3 Sets x 8 Reps
Sat
CrossFit
Est. 0 min
0 exercises
This day is empty
Sun
Sunday rest
Est. 0 min
0 exercises
This day is empty
