Anas’s 6 Day split
Bulking
Intermediate
Machine strength
Plan Details
The Anas’s 6 Day split routine by Anas_2008 is a 6 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
6 Day split
Routine detail
Mon
Push 1
Est. 0 min
7 exercises
Smith Machine Incline Bench Press
3 Sets x 8 Reps
Machine Inner Chest Press
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Machine Fly
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Cable Lateral Raise
3 Sets x 8 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 8 Reps
Tue
Pull 1
Est. 0 min
8 exercises
Cable Grip Lat Pulldown (Narrow Grip)
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Dumbbell Spider Curl
3 Sets x 8 Reps
Cable Grip Lat Pulldown (Narrow Grip)
3 Sets x 8 Reps
Cable One-Arm Bicep Curl
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Dumbbell Hammer Curl
3 Sets x 8 Reps
Barbell Rear Delt Row
3 Sets x 8 Reps
Wed
Leg 1
Est. 0 min
6 exercises
Machine Leg Extension
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Barbell Stiff-Leg Deadlift
3 Sets x 8 Reps
Barbell Bulgarian Split Squat
3 Sets x 8 Reps
Dumbbell Hamstring Curl
3 Sets x 8 Reps
Machine Seated Leg Curl
3 Sets x 8 Reps
Thu
Push 2
Est. 0 min
7 exercises
Dumbbell Lateral Raise
3 Sets x 8 Reps
Dumbbell Bench Press
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Machine Fly
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Barbell JM Press
3 Sets x 8 Reps
Cable Lateral Raise
3 Sets x 8 Reps
Fri
Pull 2
Est. 0 min
7 exercises
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Cable Rope Face Pull
3 Sets x 8 Reps
Dumbbell Incline Curl
3 Sets x 8 Reps
Dumbbell Hammer Curl
3 Sets x 8 Reps
Dumbbell Preacher Curl
3 Sets x 8 Reps
Dumbbell Incline Bench Row
3 Sets x 8 Reps
Sat
Legs 2
Est. 0 min
7 exercises
Smith Machine Squat
3 Sets x 8 Reps
Dumbbell Squat
3 Sets x 8 Reps
Dumbbell Lunge
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Dumbbell Hamstring Curl
3 Sets x 8 Reps
Machine Hip Abduction
3 Sets x 8 Reps
Calf Press On Leg Press
3 Sets x 8 Reps
