Davis’ 6 day push/pull/leg
General
Beginner
Machine strength
Plan Details
The Davis’ 6 day push/pull/leg routine by seandavis13 is a 6 day workout plan. It is a beginner level plan to achieve general fitness goals.
Hard push pull legs to boost your workout
Routine detail
Day 1
Push 1
Est. 0 min
12 exercises
Machine Fly
3 Sets x 8 Reps
Machine Bench Press
3 Sets x 8 Reps
Machine Incline Chest Press
3 Sets x 8 Reps
Cable Cross-Over
3 Sets x 8 Reps
Machine Shoulder Press
3 Sets x 8 Reps
Machine Deltoid Raise
3 Sets x 8 Reps
Cable Overhead Raise (Supine)
3 Sets x 8 Reps
Cable Reverse 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
Machine Dip
3 Sets x 8 Reps
Machine Tricep Extension
3 Sets x 8 Reps
Day 2
Pull 1
Est. 0 min
9 exercises
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Leverage Machine Iso Row
3 Sets x 8 Reps
Machine Lat Pulldown
3 Sets x 8 Reps
Machine Unilateral Row
3 Sets x 8 Reps
Cable Bicep Curl
3 Sets x 8 Reps
Preacher Curl Machine
3 Sets x 8 Reps
Seated Curl Machine
3 Sets x 8 Reps
Weight Plate Reverse Curl
3 Sets x 8 Reps
Machine Ab Crunch
3 Sets x 8 Reps
Day 3
Legs 1
Est. 0 min
6 exercises
Machine Leg Press
3 Sets x 8 Reps
Calf Press On Leg Press
3 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Machine Single-Leg Extension
3 Sets x 8 Reps
Machine Calf Raise
3 Sets x 8 Reps
Treadmill Running
3 Sets
Day 4
Push 2
Est. 0 min
12 exercises
Leverage Chest Press
3 Sets x 8 Reps
Cable Mid Chest Crossover
3 Sets x 8 Reps
Machine Incline Chest Press
3 Sets x 8 Reps
Seated cable chest press
3 Sets x 8 Reps
Machine Reverse Fly
3 Sets x 8 Reps
Machine Deltoid Raise
3 Sets x 8 Reps
Weight Plate Front Raise
3 Sets x 8 Reps
Machine Shoulder Press
3 Sets x 8 Reps
Cable Tricep Pushdown (V-Bar)
3 Sets x 8 Reps
Machine Dip
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Machine Tricep Extension
3 Sets x 8 Reps
Day 5
Pull 2
Est. 0 min
8 exercises
Cable Seated Row
3 Sets x 8 Reps
Cable Front Lat Pulldown (Close Grip)
3 Sets x 8 Reps
Machine Reverse T Bar Row
3 Sets x 8 Reps
Machine Lat Pulldown
3 Sets x 8 Reps
EZ Bar Curl
3 Sets x 8 Reps
EZ Bar Preacher Curl (Close Grip)
3 Sets x 8 Reps
Seated Curl Machine
3 Sets x 8 Reps
Dumbbell Seated Alternating Hammer Curl
3 Sets x 8 Reps
Day 6
Legs 2
Est. 0 min
5 exercises
Hack Squat
3 Sets x 8 Reps
Machine Seated Calf Raise
3 Sets x 8 Reps
Machine Single-Leg Curl
3 Sets x 8 Reps
Machine Single-Leg Extension
3 Sets x 8 Reps
Stationary Bike
3 Sets
