Vedant’s 6 Day Plan
General
Beginner
Machine strength
Plan Details
The Vedant’s 6 Day Plan routine is a 8 day workout plan. It is a beginner level plan to achieve general fitness goals.
This plan focuses on all muscles of the body and I believe this is something that can help.
Routine detail
Mon
Back and Chest
Est. 0 min
10 exercises
Barbell Bench Press
4 Sets x 12,10,10,8 Reps
Dumbbell Incline Bench Press
4 Sets x 12,10,10,8 Reps
Smith Machine Bench Press
4 Sets x 12,10,10,8 Reps
Machine Fly
4 Sets x 12,10,10,8 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 12,10,10,8 Reps
Machine Lat Pulldown
4 Sets x 12,10,10,8 Reps
Machine Assisted Pull-Up
4 Sets x 12,10,10,8 Reps
Cable Shoulder Extension
4 Sets x 12,10,10,8 Reps
Barbell Shrug
4 Sets x 12,10,10,8 Reps
Barbell Deadlift
4 Sets x 12,10,10,8 Reps
Tue
Shoulders and Arms
Est. 0 min
9 exercises
Dumbbell Lateral Raise
4 Sets x 12,10,10,8 Reps
Dumbbell Seated Arnold Press
4 Sets x 12,10,10,8 Reps
Cable Rope Face Pull
4 Sets x 12,10,10,8 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 12,10,10,8 Reps
Barbell Bench Press (Close Grip)
4 Sets x 12,10,10,8 Reps
Dumbbell Alternating Bicep Curl
4 Sets x 12,10,10,8 Reps
Dumbbell Reverse Bicep Curl
4 Sets x 12,10,10,8 Reps
Barbell Curl
4 Sets x 12,10,10,8 Reps
Barbell Reverse Curl
4 Sets x 12,10,10,8 Reps
Wed
Legs and Abs
Est. 0 min
9 exercises
Machine Leg Extension
4 Sets x 12,10,10,8 Reps
Machine Hip Abduction
4 Sets x 12,10,10,8 Reps
Machine Leg Curl (Prone)
4 Sets x 12,10,10,8 Reps
Calf Press On Leg Press
4 Sets x 12,10,10,8 Reps
Machine Leg Press
4 Sets x 12,10,10,8 Reps
Machine Single-Leg Press
4 Sets x 12,10,10,8 Reps
Dumbbell Side Bend
4 Sets x 12,10,10,8 Reps
Bench Weighted Decline Crunch
4 Sets x 12,10,10,8 Reps
Smith Machine Squat
4 Sets x 12,10,10,8 Reps
Thu
Est. 0 min
0 exercises
This day is empty
Fri
Push Day (Chest, Triceps and Shoulders)
Est. 0 min
9 exercises
Barbell Bench Press
4 Sets x 12,10,10,8 Reps
Dumbbell Incline Bench Press
4 Sets x 12,10,10,8 Reps
Dumbbell Bench Press
4 Sets x 12,10,10,8 Reps
Dumbbell Seated Shoulder Press
4 Sets x 12,10,10,8 Reps
Machine Fly
4 Sets x 12,10,10,8 Reps
Dumbbell Lateral Raise
4 Sets x 12,10,10,8 Reps
Dumbbell Upright Row
4 Sets x 12,10,10,8 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 12,10,10,8 Reps
Machine Assisted Dip
4 Sets x 12,10,10,8 Reps
Sat
Pull Day (Back and Biceps)
Est. 0 min
8 exercises
Cable Lat Pulldown (Wide Grip)
4 Sets x 12,10,10,8 Reps
Dumbbell One-Arm Row
4 Sets x 12,10,10,8 Reps
Barbell Deadlift
4 Sets x 12,10,10,8 Reps
Machine Assisted Pull-Up
4 Sets x 12,10,10,8 Reps
Dumbbell Shoulder Shrug
4 Sets x 12,10,10,8 Reps
Barbell Curl
4 Sets x 12,10,10,8 Reps
Dumbbell Alternating Bicep Curl
4 Sets x 12,10,10,8 Reps
Dumbbell One-Arm Incline Curl
4 Sets x 12,10,10,8 Reps
Sun
Legs, Abs and Cardio
Est. 0 min
8 exercises
Machine Leg Extension
4 Sets x 12,10,10,8 Reps
Machine Leg Press
4 Sets x 12,10,10,8 Reps
Calf Press On Leg Press
4 Sets x 12,10,10,8 Reps
Machine Leg Curl (Prone)
4 Sets x 12,10,10,8 Reps
Barbell Squat
4 Sets x 12,10,10,8 Reps
Bench Weighted Decline Crunch
4 Sets x 12,10,10,8 Reps
Dumbbell Side Bend
4 Sets x 12,10,10,8 Reps
Treadmill Running
2 Sets
Any
Est. 0 min
0 exercises
This day is empty
