6 day split
General
Beginner
Machine strength
Plan Details
The 6 day split routine by shahwaizhammad2207 is a 6 day workout plan. It is a beginner level plan to achieve general fitness goals.
Combining arnold split and ppl
Routine detail
Tue
Back and biceps
Est. 0 min
6 exercises
Dumbbell One-Arm Row
3 Sets x 8 Reps
Machine Lat Pulldown
3 Sets x 8 Reps
Leverage Machine Iso Row
3 Sets x 8 Reps
Low row
3 Sets x 8 Reps
Cable Bicep Curl
3 Sets x 8 Reps
Barbell Preacher Curl
3 Sets x 8 Reps
Wed
Leggs
Est. 0 min
6 exercises
Machine Leg Extension
3 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Hack Calf Raise
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Dumbbell Lunge
3 Sets x 8 Reps
Machine Calf Press
3 Sets x 8 Reps
Thu
Chest and back
Est. 0 min
9 exercises
Leverage Machine Iso Row
3 Sets x 8 Reps
Machine Lat Pulldown
3 Sets x 8 Reps
Low row
3 Sets x 8 Reps
Cable One-Arm Lat Pulldown
3 Sets x 8 Reps
Barbell Bench Press
3 Sets x 8 Reps
Machine Incline Chest Press
3 Sets x 8 Reps
Smith Machine Incline Bench Press
3 Sets x 8 Reps
Cable Incline Fly
2 Sets x 8 Reps
Cable Decline Press
2 Sets x 8 Reps
Fri
Arms
Est. 0 min
6 exercises
Weighted Tricep Dip
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 8 Reps
Cable One-Arm Bicep Curl
3 Sets x 8 Reps
Barbell Preacher Curl
3 Sets x 8 Reps
Dumbbell Hammer Curl
3 Sets x 8 Reps
Sat
New Workout
Est. 0 min
6 exercises
Reverse delt high to low
3 Sets x 8 Reps
Machine Deltoid Raise
3 Sets x 8 Reps
Dumbbell Shoulder Shrug
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Hack Calf Raise
3 Sets x 8 Reps
Sun
New Workout
Est. 0 min
6 exercises
Barbell Bench Press
3 Sets x 8 Reps
Smith Machine Incline Bench Press
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Cable Incline Fly
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 8 Reps
