ASN 6 Day Weights
Cutting
Intermediate
Machine strength
Plan Details
The ASN 6 Day Weights routine by ncooper3 is a 6 day workout plan. It is an intermediate level plan to achieve cutting fitness goals.
Routine detail
Mon
Light Back, Heavy Chest & Abs
Est. 71 min
8 exercises
Cable Lat Pulldown (Wide Grip)
5 Sets x 20 Reps
Dumbbell Incline Bench Press
4 Sets x 15,12,10,8 Reps
Dumbbell Incline Fly
4 Sets x 20,15,12,10 Reps
Barbell Bench Press
4 Sets x 15,12,10,8 Reps
Dumbbell Fly
4 Sets x 20,15,12,10 Reps
Cable Cross-Over
4 Sets x 20 Reps
Machine Fly
4 Sets x 15 Reps
Hanging Leg Raise
4 Sets x 20 Reps
Tue
Light Shoulders & Quads, Heavy Hamstrings & Calves
Est. 77 min
9 exercises
Cable External Rotation
4 Sets x 20 Reps
Dumbbell External Rotation
4 Sets x 20 Reps
Machine Leg Extension
3 Sets x 20 Reps
Barbell Squat
2 Sets x 20 Reps
Barbell Stiff-Leg Deadlift
4 Sets x 20,15,12,10 Reps
Machine Leg Curl (Prone)
4 Sets x 15,12,10,8 Reps
Machine Seated Leg Curl
4 Sets x 17 Reps
Machine Calf Raise
4 Sets x 20,15,12,10 Reps
Machine Seated Calf Raise
4 Sets x 20,15,12,10 Reps
Wed
Heavy Back, Light Triceps & Abs
Est. 71 min
8 exercises
Barbell Bent-Over Row
4 Sets x 20,15,12,10 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 20,15,12,10 Reps
T Bar Row
4 Sets x 8 Reps
Cable Front Lat Pulldown (Close Grip)
4 Sets x 8 Reps
Dumbbell One-Arm Row
4 Sets x 10 Reps
Dip
4 Sets x 20 Reps
Cable Shoulder Extension
4 Sets x 20 Reps
Cable Kneeling Crunch (Rope)
4 Sets x 20 Reps
Thu
Heavy Shoulders, Biceps & Calves
Est. 88 min
9 exercises
Dumbbell Seated Shoulder Press
4 Sets x 20,15,12,10 Reps
Barbell Upright Row
4 Sets x 12 Reps
Dumbbell Rear Deltoid Row
4 Sets x 20 Reps
Dumbbell Upright Row
4 Sets x 20,15,12,10 Reps
Dumbbell Alternating Front Raise
4 Sets x 15 Reps
Cable Bent-Over Lateral Pulley
4 Sets x 20 Reps
Barbell Curl
4 Sets x 20,15,12,10 Reps
Dumbbell Alternating Bicep Curl
4 Sets x 20 Reps
Donkey Calf Raise
4 Sets x 20 Reps
Fri
Heavy Quads, Light Chest & Hamstrings
Est. 44 min
6 exercises
Barbell Squat
3 Sets x 20,20,15 Reps
Machine Leg Press
3 Sets x 20,15,10 Reps
Machine Leg Extension
4 Sets x 20,15,12,10 Reps
Smith Machine Bulgarian Split Squat
3 Sets x 10 Reps
Machine Leg Curl (Prone)
3 Sets x 20 Reps
Dumbbell Incline Fly
3 Sets x 20 Reps
Sat
Heavy Arms & Calves or Abs
Est. 59 min
9 exercises
Dip
4 Sets x 20,15,12,10 Reps
EZ Bar Tricep Extension (Close Grip)
4 Sets x 20,15,12,10 Reps
Cable Tricep Pushdown (V-Bar)
4 Sets x 20,15,12,10 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
4 Sets x 20 Reps
Barbell Curl
4 Sets x 20,15,12,10 Reps
Preacher Curl Machine
4 Sets x 20,15,12,10 Reps
Dumbbell Alternating Bicep Curl
4 Sets x 20,15,12,10 Reps
Machine Seated Calf Raise
4 Sets x 20,15,12,10 Reps
Hanging Leg Raise
4 Sets x 20,15,12,10 Reps
