6 Day - My Custom Routine*

Workout Name : 6 Day - My Custom Routine*

Shared By : El Pele

Information

Frequency : 6 days / week
Day Type : Numerical
Type : General Fitness
Difficulty : Beginner
Downloads / Views : 0 / 135

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Description

To create your own custom workout, set this workout as your current routine and add your own exercises!

Where is my workout?
If you "Set Plan" the workout will take your default workout on the workout tab of the app. By adding to favorite, the workout will appear under "My Plans".

Renaming Workout Days
Swipe left to rename, change the status or duplicate workout days.

Changing Default Reps and Starting Weight
Swipe left on the exercise cell and tap the edit icon.

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Day 1 Workout 1
Muscle Exercise Name Timer Reps Sets Track

Back

Barbell Deadlift Barbell Deadlift 60 sec 8 3 Progress Chart

Back

Barbell Seated Good Mornings Barbell Seated Good Mornings 60 sec 8 3 Progress Chart

Upper Legs

Seated Leg Curl with One Leg Seated Leg Curl with One Leg 60 sec 8 3 Progress Chart

Upper Legs

Leg Press Leg Press 60 sec 8 3 Progress Chart

Lower Legs

Calf Press On Leg Press Calf Press On Leg Press 60 sec 8 3 Progress Chart

Upper Legs

Single Leg Curl Single Leg Curl 60 sec 8 3 Progress Chart

Back

Hyperextensions - Back Extensions Hyperextensions - Back Extensions 60 sec 8 3 Progress Chart

Back

Superman Superman 60 sec - 3 Progress Chart
Day 2 Workout 2
Muscle Exercise Name Timer Reps Sets Track

Shoulders

Dumbbell Shoulder Press Dumbbell Shoulder Press 60 sec 8 3 Progress Chart

Triceps

Dumbbell Tricep Kickback Dumbbell Tricep Kickback 60 sec 8 3 Progress Chart

Shoulders

Dumbbell Lateral Raise Dumbbell Lateral Raise 60 sec 8 3 Progress Chart

Shoulders

Dumbbell Front Raise Dumbbell Front Raise 60 sec 8 3 Progress Chart

Biceps

Dumbbell Seated Inner Biceps Curl Dumbbell Seated Inner Biceps Curl 60 sec 8 3 Progress Chart

Triceps

Dumbbell Seated Reverse Grip One Arm Overhead Tricep Extension Dumbbell Seated Reverse Grip One Arm Overhead Tricep Extension 60 sec 8 3 Progress Chart

Shoulders

Machine Shoulder Press Machine Shoulder Press 60 sec 8 3 Progress Chart

Triceps

Cable Triceps Pushdown Cable Triceps Pushdown 60 sec 8 3 Progress Chart
Day 3 Workout 3
Muscle Exercise Name Timer Reps Sets Track

Chest

Machine Incline Chest Press Machine Incline Chest Press 60 sec 8 3 Progress Chart

Chest

Barbell Wide Grip Bench Press Barbell Wide Grip Bench Press 60 sec 8 3 Progress Chart

Back

Wide Grip Lat Pulldown Wide Grip Lat Pulldown 60 sec 8 3 Progress Chart

Back

Cable Seated Row Cable Seated Row 60 sec 8 3 Progress Chart

Chest

Dumbbell Incline Bench Press Dumbbell Incline Bench Press 60 sec 8 3 Progress Chart

Back

Dumbbell Palms In Bent Over Row Dumbbell Palms In Bent Over Row 60 sec 8 3 Progress Chart

Back

Cable One Arm Lat Pulldown Cable One Arm Lat Pulldown 60 sec 8 3 Progress Chart

Chest

Machine Fly Machine Fly 60 sec 8 3 Progress Chart
Day 4 Workout 4
Muscle Exercise Name Timer Reps Sets Track

Upper Legs

Thigh Abductor Thigh Abductor 60 sec 8 3 Progress Chart

Upper Legs

Barbell Front Squat Barbell Front Squat 60 sec 8 3 Progress Chart

Upper Legs

Leg Press Machine Leg Press Machine 60 sec 8 3 Progress Chart

Lower Legs

Calf Press on Leg Press Machine Calf Press on Leg Press Machine 60 sec 8 3 Progress Chart

Glutes

Standing Glute Kickback Standing Glute Kickback 60 sec 8 3 Progress Chart

Upper Legs

Dumbbell Lunges Dumbbell Lunges 60 sec 8 3 Progress Chart

Upper Legs

Leg Extensions Leg Extensions 60 sec 8 3 Progress Chart

Upper Legs

Thigh Abductor Thigh Abductor 60 sec 8 3 Progress Chart

Upper Legs

Thigh Adductor Thigh Adductor 60 sec 8 3 Progress Chart
Day 5 Workout 5
Muscle Exercise Name Timer Reps Sets Track

Shoulders

Dumbbell Arnold Press Dumbbell Arnold Press 60 sec 8 3 Progress Chart

Biceps

Cable Standing Biceps Curl Cable Standing Biceps Curl 60 sec 8 3 Progress Chart

Triceps

Cable Reverse Grip Triceps Pushdown Cable Reverse Grip Triceps Pushdown 60 sec 8 3 Progress Chart

Shoulders

Weight Plate Front Raise Weight Plate Front Raise 60 sec 8 3 Progress Chart

Shoulders

Cable Lateral Raise Cable Lateral Raise 60 sec 8 3 Progress Chart

Shoulders

Cable Rope Rear Delt Row Cable Rope Rear Delt Row 60 sec 8 3 Progress Chart

Triceps

Cable Rope Overhead Triceps Extension Cable Rope Overhead Triceps Extension 60 sec 8 3 Progress Chart

Biceps

Dumbbell One Arm Preacher Curl Dumbbell One Arm Preacher Curl 60 sec 8 3 Progress Chart
Day 6 Workout 6
Muscle Exercise Name Timer Reps Sets Track

Upper Legs

Thigh Abductor Thigh Abductor 60 sec 8 3 Progress Chart

Upper Legs

Barbell Squat Barbell Squat 60 sec 8 3 Progress Chart

Glutes

Barbell Hip Thrust Barbell Hip Thrust 60 sec 8 3 Progress Chart

Lower Legs

Seated Calf Raise Seated Calf Raise 60 sec 10 3 Progress Chart

Forearms

Barbell Behind The Back Wrist Curl Barbell Behind The Back Wrist Curl 60 sec 10 3 Progress Chart

Forearms

Cable Wrist Curl Cable Wrist Curl 60 sec 10 3 Progress Chart

Glutes

Cable Pull Through Cable Pull Through 60 sec 10 3 Progress Chart

Glutes

Barbell Lateral Lunge Barbell Lateral Lunge 60 sec 10 3 Progress Chart

Forearms

Dumbbell Palms Up Wrist Curl Over A Bench Dumbbell Palms Up Wrist Curl Over A Bench 60 sec 10 3 Progress Chart