robin.malfliet

May 10th 2023

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6 day split

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6 DAYS - General Fitness - Beginner

Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine

This plan supports Interval mode and Audio Cue & Pro Tips

Alle schijven door het dak

Workout 1 12 exercises, 0 min

Barbell Bench Press	3x12 reps	rest: 60s
Dumbbell Bench Press	3x12 reps	rest: 60s
Dumbbell Incline Bench Press	3x12 reps	rest: 60s
Dumbbell Fly	3x12 reps	rest: 60s
Cable Straight Arm Crossover	3x12 reps	rest: 60s
Machine Inner Chest Press	3x12 reps	rest: 60s
Dumbbell Seated Arnold Press	3x12 reps	rest: 60s
Barbell Shoulder Press	3x12 reps	rest: 60s
Dumbbell Bent-Over Reverse Fly	3x12 reps	rest: 60s
Machine Reverse Fly	3x12 reps	rest: 60s
Dumbbell Lateral Raise	3x12 reps	rest: 60s
Barbell Upright Row	3x12 reps	rest: 60s

Workout 2 11 exercises, 0 min

Workout 3 9 exercises, 0 min

Workout 4 13 exercises, 0 min

Dumbbell Seated Shoulder Press	3x12 reps	rest: 60s
Dumbbell Seated Arnold Press	3x12 reps	rest: 60s
Machine Shoulder Press	3x12 reps	rest: 60s
Machine Reverse Fly	3x12 reps	rest: 60s
Cable Upright Row	3x12 reps	rest: 60s
Cable External Rotation	3x12 reps	rest: 60s
Cable Tricep Pushdown (Rope)	3x12 reps	rest: 60s
Cable Shoulder Extension	3x12 reps	rest: 60s
Cable Rope Overhead Tricep Extension	3x12 reps	rest: 60s
Cable Rope High Pulley Tricep Extension	3x12 reps	rest: 60s
Dumbbell Seated Tricep Press	3x12 reps	rest: 60s
Barbell Skull Crusher (Reverse Grip)	3x12 reps	rest: 60s
Barbell Rear Tricep Extension	3x12 reps	rest: 60s

Workout 5 12 exercises, 0 min

Barbell Bench Press	3x12 reps	rest: 60s
Dumbbell Incline Bench Press	3x12 reps	rest: 60s
Cable Cross-Over	3x12 reps	rest: 60s
Cable Lower Chest Raise	3x12 reps	rest: 60s
Cable Mid Chest Crossover	3x12 reps	rest: 60s
Machine Bench Press	3x12 reps	rest: 60s
Machine Fly	3x12 reps	rest: 60s
Cable Lat Pulldown (Wide Grip)	3x12 reps	rest: 60s
Cable Seated Row	3x12 reps	rest: 60s
Barbell Bent-Over Row	3x12 reps	rest: 60s
T Bar Row	3x12 reps	rest: 60s
Cable One-Arm Lat Pulldown	3x12 reps	rest: 60s

Workout 6 12 exercises, 0 min