ZGreenshields 2.0
General
Beginner
Machine strength
Plan Details
The ZGreenshields 2.0 routine by ZGreenshields is a 6 day workout plan. It is a beginner level plan to achieve general fitness goals.
6 Day Routine
Routine detail
Day 1
Legs
Est. 0 min
10 exercises
10 Minute Cardio Warmup
1 Set
Barbell Squat
4 Sets x 8 Reps
Machine Hip Abduction
3 Sets x 8 Reps
Machine Seated Leg Curl
4 Sets x 8 Reps
Cable Deadlift
3 Sets x 8 Reps
Machine Leg Extension
4 Sets x 8 Reps
Kettlebell Goblet Squat
3 Sets x 8 Reps
Barbell Bulgarian Split Squat
4 Sets x 8 Reps
Dumbbell Seated Calf Raise
3 Sets x 8 Reps
Battle Ropes
2 Sets x 30 Reps
Day 2
Shoulders/Back
Est. 0 min
10 exercises
10 Minute Cardio Warmup
1 Set
Barbell Romanian Deadlift
4 Sets x 8 Reps
Cable Rope Face Pull
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Machine Shoulder Press
4 Sets x 8 Reps
Back Hyperextension
3 Sets x 8 Reps
Barbell Military Press
4 Sets x 8 Reps
Machine Lat Pulldown
3 Sets x 8 Reps
Dumbbell Front Raise
3 Sets x 8 Reps
Battle Ropes
2 Sets x 30 Reps
Day 3
Chest
Est. 0 min
10 exercises
10 Minute Cardio Warmup
1 Set
Barbell Bench Press
4 Sets x 8 Reps
Dumbbell Around the World
3 Sets x 8 Reps
Dumbbell Incline Bench Press
4 Sets x 10 Reps
Machine Inner Chest Press
3 Sets x 8 Reps
Isometric Chest Press
3 Sets x 8 Reps
Cable Incline Fly
3 Sets x 8 Reps
Chest Blast
3 Sets x 8 Reps
Machine Fly
3 Sets x 8 Reps
Battle Ropes
3 Sets x 8 Reps
Day 4
Legs
Est. 0 min
10 exercises
10 Minute Cardio Warmup
3 Sets
Barbell Squat
4 Sets x 8 Reps
Calf Press On Leg Press
3 Sets x 8 Reps
Incline Goblet Squat
3 Sets x 10 Reps
Box Squat
4 Sets x 8 Reps
Kettlebell Single-Leg Deadlift
4 Sets x 8 Reps
Barbell Front Squat
3 Sets x 8 Reps
Machine Leg Press
4 Sets x 12 Reps
Bridge
3 Sets
Battle Ropes
3 Sets x 8 Reps
Day 5
Arms
Est. 0 min
10 exercises
10 Minute Cardio Warmup
3 Sets
Barbell Curl
4 Sets x 8 Reps
Cable Tricep Pushdown (V-Bar)
3 Sets x 8 Reps
Dumbbell Bicep Curl (Reverse Grip)
3 Sets x 8 Reps
Dumbbell Incline Curl
3 Sets x 8 Reps
Skull Crusher
3 Sets x 8 Reps
Weight Plate Pinch
4 Sets x 8 Reps
EZ Bar Preacher Curl (Close Grip)
3 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 10 Reps
Battle Ropes
3 Sets x 8 Reps
Day 6
Core/Back (Light)
Est. 0 min
12 exercises
10 Minute Cardio Warmup
3 Sets
Barbell Deadlift
3 Sets x 8 Reps
Cable V Bar Pulldown
3 Sets x 8 Reps
Oblique Twist
3 Sets x 8 Reps
Rope Push Down (Lats)
3 Sets x 8 Reps
Machine Lat Pulldown
4 Sets x 8 Reps
Cable Bent Over Row
3 Sets x 8 Reps
Crunch
3 Sets x 15 Reps
Flutter Kick
3 Sets x 25 Reps
Alternating Heel Touch
3 Sets x 8 Reps
Side Bridge
3 Sets
Battle Ropes
3 Sets x 8 Reps
