velsr.dba's 6 Day Plan
General
Beginner
Machine strength
Plan Details
The velsr.dba's 6 Day Plan routine by velsr.dba is a 7 day workout plan. It is a beginner level plan to achieve general fitness goals.
Six days cutting for beginners
Routine detail
Day 1
Legs
Est. 0 min
7 exercises
Kettlebell Goblet Squat
3 Sets x 8 Reps
Prisoner Squat
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Machine Seated Leg Curl
3 Sets x 8 Reps
Dumbbell Walking Lunge
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Machine Seated Calf Raise
3 Sets x 8 Reps
Day 2
Shoulders and Trapzes
Est. 0 min
10 exercises
Dumbbell Shoulder Press
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Dumbbell Alternating Front Raise
3 Sets x 8 Reps
Dumbbell Shoulder Shrug
3 Sets x 8 Reps
Smith Machine Shoulder Press
3 Sets x 8 Reps
Barbell Military Press
3 Sets x 8 Reps
Machine Shoulder Press
3 Sets x 8 Reps
Machine Reverse Fly
3 Sets x 8 Reps
Cable Lateral Raise
3 Sets x 8 Reps
Cable Deltoid Raise
3 Sets x 8 Reps
Day 3
Abs and Core
Est. 0 min
12 exercises
Treadmill Running
3 Sets
Rotational Crunch
3 Sets x 8 Reps
Leg Raise
3 Sets x 8 Reps
Reverse Crunch
3 Sets x 8 Reps
Elliptical Training
3 Sets
Decline Crunch
3 Sets x 8 Reps
Plank
3 Sets
Side Plank
3 Sets x 8 Reps
Dumbbell Side Bend
3 Sets x 8 Reps
Air Bike
3 Sets x 8 Reps
Hack Calf Raise
3 Sets x 8 Reps
Recumbent Bike
3 Sets
Day 4
Back and Biceps
Est. 0 min
13 exercises
Barbell Inverted Row
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Barbell Deadlift
3 Sets x 8 Reps
Back Hyperextension
3 Sets x 8 Reps
Pull-Up
3 Sets x 8 Reps
Cable Bicep Curl
3 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 8 Reps
Dumbbell Hammer Curl
3 Sets x 8 Reps
Dumbbell Concentration Curl
3 Sets x 8 Reps
Barbell Curl
3 Sets x 8 Reps
Preacher Curl Machine
3 Sets x 8 Reps
Cable Rope Hammer Curl
3 Sets x 8 Reps
Day 5
Chest and Triceps
Est. 0 min
12 exercises
Push-Up
3 Sets x 8 Reps
Smith Machine Bench Press
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Machine Fly
3 Sets x 8 Reps
Machine Bench Press
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Barbell Tricep Extension
3 Sets x 8 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 8 Reps
Dumbbell One-Arm Tricep Extension
3 Sets x 8 Reps
Bench Dip
3 Sets x 8 Reps
Cable Mid Chest Crossover
3 Sets x 8 Reps
Dumbbell Decline Press
3 Sets x 8 Reps
Day 6
Abs and Core
Est. 0 min
12 exercises
Crunch
3 Sets x 8 Reps
Reverse Crunch
3 Sets x 8 Reps
Rotational Crunch
3 Sets x 8 Reps
Air Bike
3 Sets x 8 Reps
Leg Raise
3 Sets x 8 Reps
Decline Crunch
3 Sets x 8 Reps
Plank
3 Sets
Side Plank
3 Sets x 8 Reps
Alternating Heel Touch
3 Sets x 8 Reps
Weight Plate Rotation
3 Sets x 8 Reps
Dumbbell Side Bend
3 Sets x 8 Reps
Barbell Side Bend
3 Sets x 8 Reps
Day 7
Rest day
Est. 0 min
0 exercises
This day is empty
