HQQWERTY's 6 Day Plan
General
Beginner
Machine strength
Plan Details
The HQQWERTY's 6 Day Plan routine by HQQWERTY is a 7 day workout plan. It is a beginner level plan to achieve general fitness goals.
Enter your routine description
Routine detail
Day 1
Push
Est. 0 min
8 exercises
Dip
4 Sets x 10 Reps
Dumbbell Incline Bench Press
4 Sets x 10 Reps
Dumbbell Seated Shoulder Press
4 Sets x 10 Reps
Dumbbell Lateral Raise
4 Sets x 10 Reps
Barbell Bench Press
4 Sets x 10 Reps
Cable Deltoid Raise
4 Sets x 10 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
4 Sets x 10 Reps
Chest fly
4 Sets x 8 Reps
Day 2
Pull
Est. 0 min
7 exercises
Dumbbell Bent-Over Row
4 Sets x 10 Reps
Dumbbell Concentration Curl
4 Sets x 10 Reps
Dumbbell Incline Curl
4 Sets x 10 Reps
Dumbbell Spider Curl
4 Sets x 10 Reps
Dumbbell Alternating Hammer Curl
4 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 10 Reps
Cable Seated Row
4 Sets x 10 Reps
Day 3
Legs
Est. 0 min
6 exercises
Machine Leg Press
4 Sets x 10 Reps
Machine Leg Extension
4 Sets x 10 Reps
Machine Single-Leg Extension
4 Sets x 10 Reps
Machine Seated Leg Curl
4 Sets x 10 Reps
Hack Squat
4 Sets x 10 Reps
Machine Seated Calf Raise
4 Sets x 10 Reps
Day 4
Abs
Est. 0 min
5 exercises
Sit-Up
4 Sets x 20 Reps
Air Bike
4 Sets x 20 Reps
Decline Crunch
4 Sets x 15 Reps
Decline Bench Weighted Twist
4 Sets x 15 Reps
Machine Ab Crunch
4 Sets x 10 Reps
Day 5
Arms
Est. 0 min
7 exercises
Dip
4 Sets x 10 Reps
Dumbbell Alternating Hammer Curl
4 Sets x 10 Reps
Swimmer Curls
4 Sets x 10 Reps
Machine Lat Pulldown
4 Sets x 10 Reps
Machine Inner Chest Press
4 Sets x 10 Reps
Barbell Bench Press
4 Sets x 10 Reps
Machine Shoulder Press
4 Sets x 10 Reps
Day 6
Back
Est. 0 min
7 exercises
Pull-Up
4 Sets x 8 Reps
T Bar Row
4 Sets x 8 Reps
Machine Back Extension
4 Sets x 10 Reps
Rear Deltoid Fly
4 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 10 Reps
Cable Seated Row
4 Sets x 8 Reps
Kettlebell Renegade Row
4 Sets x 10 Reps
Day 7
Leg plus SM
Est. 0 min
4 exercises
Barbell Bulgarian Split Squat
4 Sets x 10 Reps
Dumbbell Lunge
4 Sets x 10 Reps
Dumbbell Calf Raise
4 Sets x 10 Reps
Barbell Deadlift
3 Sets x 8 Reps
