6 week workouts
General
Intermediate
Machine strength
Plan Details
The 6 week workouts routine by UrfiAgolli is a 5 day workout plan. It is an intermediate level plan to achieve general fitness goals.
This routine is great for someone who is more advanced and looking for intense protocols
Routine detail
Mon
Legs&ABS
Est. 0 min
9 exercises
Machine Leg Extension
6 Sets x 20 Reps
landmine press
3 Sets x 25 Reps
Dumbbell Squat
3 Sets x 8 Reps
Barbell Bulgarian Split Squat
3 Sets x 50 Reps
Kettlebell Front Squat
3 Sets x 20 Reps
Machine Calf Raise
5 Sets x 30 Reps
Hanging Leg Raise
3 Sets x 20 Reps
Medicine Ball Chest Pass
3 Sets x 8 Reps
Mountain Climber
3 Sets x 8 Reps
Tue
Chest and shoulders
Est. 0 min
10 exercises
Incline dumbbell fly and press combo
3 Sets x 20 Reps
Incline close grip dumbbell press
3 Sets x 10 Reps
Dumbbell Incline Bench Press
3 Sets x 10 Reps
Cable Incline Fly
3 Sets x 10 Reps
Push-Up (Close Hand)
3 Sets x 10 Reps
Dumbbell One-Arm Decline Chest Press
3 Sets x 20 Reps
Machine Shoulder Press
3 Sets x 8 Reps
Dumbbell Seated Arnold Press
3 Sets x 10 Reps
landmine press
3 Sets x 20 Reps
Dumbbell Rear Delt Row
3 Sets x 8 Reps
Wed
Arms
Est. 0 min
8 exercises
Cable Rope Overhead Tricep Extension
5 Sets x 10 Reps
Dumbbell Tricep Extension
3 Sets x 10 Reps
Dip
3 Sets x 8 Reps
Cable Standing Curl
3 Sets x 10 Reps
Cable lying curl
3 Sets x 8 Reps
Cable High Curl (Supine)
3 Sets x 10 Reps
EZ Bar Curl (Reverse Grip)
3 Sets x 10 Reps
EZ Bar Close Grip Curl
3 Sets x 8 Reps
Thu
Lower back n upper Abs
Est. 0 min
6 exercises
Barbell Deadlift
5 Sets x 10 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Cable Deadlift
3 Sets x 8 Reps
Weighted Crunch
3 Sets x 8 Reps
Crunch
3 Sets x 8 Reps
Oblique Crunch
3 Sets x 8 Reps
Any
Upper back n claves
Est. 0 min
7 exercises
Pull-Up
5 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 8 Reps
Cable Rope Lat Pulldown
3 Sets x 8 Reps
Cable Rope Face Pull
3 Sets x 8 Reps
Dumbbell Pullover
3 Sets x 8 Reps
Cable One-Arm Seated Row
3 Sets x 8 Reps
Cable Upright Row
3 Sets x 8 Reps
