Q2 6 week programma

Just to make a quick but good workout programme with several workouts

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Bench Press (Barbell)

Incline Bench Press (Dumbbell)

Decline Bench Press (Barbell)

Chest Fly (Dumbbell)

Cable Crossover

Incline Chest Fly (Dumbbell)

Reverse Abs Crunch (Bodyweight)

Plank

Chest v1

Bent Over Row (Barbell)

Dumbbell Row

Underhand Lat Pulldown

Seated Wide-Grip Row (Cable)

Deadlift (Smith Machine)

Hyperextension

Side Bend (Dumbbell)

V-Up

Back v1

Bench Press (Dumbbell)

Dip (Bodyweight)

Dumbbell Bench Pullover

Pec Fly (Dumbbell)

Push Up

Side Plank

Chest v2

Lat Pulldown

Chin-Up (Bodyweight)

Romanian Deadlift (Barbell)

Face Pull

Meadow Row

Sit Up

Back v2

Military Press (Barbell)

High Pull

Lateral Raise (Dumbbell)

Rear Delt Row

Shrug (Dumbbell)

Abs Crunch (Bodyweight)

Schouders v1

Squat (Low Bar)

Leg Extension

Leg Press

Hamstring Curl

Hip Thrust (Barbell)

Standing Calf Raise

Legs v1

Single Leg Deadlift

Squat (Smith Machine)

Split Squat (Smith Machine)

Back Extension (Weighted)

Hip Abductor (Machine)

Lunge (Kettlebell)

Wood Chop

Leg v2

Bicep Curl (Barbell)

Bicep Curl (Cable)

Hammer Curl

Single Arm Pushdown

Tricep Extension (Cable)

Arm v2

Tricep Pushdown (Cable)

Skull Crusher (Barbell)

Tricep Rope Push Down (Cable)

Alternating Dumbbell Curl

Bicep Curl (EZ Bar)

Cable Crunch

Russian Twist

Arm v1

Arnold Press

One Arm Lateral Raise (Dumbbell)

Rear Delt Fly (Dumbbell)

Push Press (Barbell)

Seated Overhead Press (Dumbbell)

Schouders v2

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