Coby's 6 a week
Bulking
Beginner
Body
Plan Details
The Coby's 6 a week routine by CobyOne is a 7 day workout plan. It is a beginner level plan to achieve bulking fitness goals.
resistance 3x bw 3x rest 1x
Routine detail
Mon
Chest and Trip
Est. 41 min
6 exercises
Barbell Bench Press
3 Sets x 12 Reps
Barbell Incline Bench Press
3 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Machine Fly
3 Sets x 8 Reps
Dumbbell Tricep Extension
3 Sets x 8 Reps
Bench Dip
3 Sets x 8 Reps
Tue
Circuit Session 1
Est. 40 min
18 exercises
Bridge
1 Set
Passive Opening Twist
1 Set
Ab Roll
1 Set x 12 Reps
Forearm Plank with Hip Abduction
1 Set x 12 Reps
Push-Up (Wide Hand)
1 Set x 12 Reps
Bodyweight Walking Lunge
1 Set x 10 Reps
Bridge
1 Set
Passive Opening Twist
1 Set
Ab Roll
1 Set x 12 Reps
Forearm Plank with Hip Abduction
1 Set x 12 Reps
Push-Up (Wide Hand)
1 Set x 12 Reps
Bodyweight Walking Lunge
1 Set x 10 Reps
Bridge
1 Set
Passive Opening Twist
1 Set
Ab Roll
1 Set x 12 Reps
Forearm Plank with Hip Abduction
1 Set x 12 Reps
Push-Up (Wide Hand)
1 Set x 12 Reps
Bodyweight Walking Lunge
1 Set x 10 Reps
Wed
Back and Biceps
Est. 48 min
7 exercises
Barbell Deadlift
3 Sets x 12 Reps
Dumbbell Concentration Curl
3 Sets x 8 Reps
Machine Back Extension
3 Sets x 8 Reps
Barbell Curl Against an Incline
3 Sets x 8 Reps
Barbell Good Morning
3 Sets x 8 Reps
Machine Seated Row
3 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 8 Reps
Thu
Circuit Session 2
Est. 53 min
18 exercises
Ab Draw Leg Slide
1 Set x 12 Reps
Knees to Chest Hug
1 Set x 12 Reps
Janda Sit-Up
1 Set x 12 Reps
Superman
1 Set
Long Jump
1 Set x 12 Reps
Prisoner Squat
1 Set x 12 Reps
Ab Draw Leg Slide
1 Set x 12 Reps
Knees to Chest Hug
1 Set x 12 Reps
Janda Sit-Up
1 Set x 12 Reps
Superman
1 Set
Long Jump
1 Set x 8 Reps
Prisoner Squat
1 Set x 15 Reps
Ab Draw Leg Slide
1 Set x 12 Reps
Knees to Chest Hug
1 Set x 12 Reps
Janda Sit-Up
1 Set x 12 Reps
Superman
1 Set
Long Jump
1 Set x 8 Reps
Prisoner Squat
1 Set x 15 Reps
Fri
Shoulders and Legs
Est. 46 min
7 exercises
Machine Seated Calf Raise
3 Sets x 8 Reps
Dumbbell Shoulder Shrug
3 Sets x 10 Reps
Machine Leg Press
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Barbell Squat
3 Sets x 8 Reps
Barbell Front Raise
3 Sets x 8 Reps
Machine Shoulder Press
3 Sets x 8 Reps
Sat
Circuit Session 3
Est. 66 min
24 exercises
Alternating Leg Bridge
1 Set x 10 Reps
Rolling
1 Set x 10 Reps
Jackknife Sit-Up
1 Set x 10 Reps
Side Plank
1 Set x 10 Reps
Mountain Climber
1 Set x 10 Reps
Plank
1 Set
Prisoner Squat
1 Set x 10 Reps
Plyo Push-Up
1 Set x 12 Reps
Alternating Leg Bridge
1 Set x 12 Reps
Rolling
1 Set x 12 Reps
Jackknife Sit-Up
1 Set x 12 Reps
Side Plank
1 Set x 12 Reps
Mountain Climber
1 Set x 12 Reps
Plank
1 Set
Prisoner Squat
1 Set x 12 Reps
Plyo Push-Up
1 Set x 12 Reps
Alternating Leg Bridge
1 Set x 15 Reps
Rolling
1 Set x 15 Reps
Jackknife Sit-Up
1 Set x 15 Reps
Side Plank
1 Set x 15 Reps
Mountain Climber
1 Set x 15 Reps
Plank
1 Set
Prisoner Squat
1 Set x 15 Reps
Plyo Push-Up
1 Set x 15 Reps
Sun
Rest
Est. 0 min
0 exercises
This day is empty
