6 day workout | Jefit - Best Android and iPhone Workout, Fitness, Exercise, Bodybuilding App | Workout Routine Database

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6 day workout

Shared By : durtpyle

Information

Frequency : 6 days / week
Day Type : Day of the Week
Type : General Fitness
Difficulty : Beginner
Downloads / Views : 2 / 227

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Description

Monday

Chest and triceps

Muscle	Exercise Name		Timer	Reps	Sets	Track
Chest		converging chest press	60 sec	8	3
Chest		Bench Press Machine	60 sec	10	3
Chest		Machine Decline Chest Press	60 sec	10	3
Chest		Machine Fly	60 sec	10	3
Chest		Machine Incline Chest Press	60 sec	10	3
Triceps		Dip	60 sec	10	3
Triceps		Triceps Pushdown - Rope	60 sec	10	3
Triceps		Cable Rope Overhead Triceps Extension	60 sec	10	3

Tuesday

Cardio

Muscle	Exercise Name		Timer	Reps	Sets	Track
Cardio		Elliptical Training	300 min	N/A	N/A
Cardio		Rowing	300 min	N/A	N/A
Cardio		Stationary Bike	60 min	N/A	N/A

Wednesday

Shoulders and Legs

Muscle	Exercise Name		Timer	Reps	Sets	Track
Upper Legs		Leg Extensions	30 sec	10	3
Upper Legs		Lying Leg Curls	30 sec	10	3
Upper Legs		Lying Machine Squat	30 sec	10	3
Glutes		One Leg Kickback	30 sec	10	3
Upper Legs		Hack Squat	60 sec	8	3
Shoulders		Machine Shoulder Press	30 sec	10	3
Shoulders		converging shoulder press	30 sec	10	3
Shoulders		machine lateral raise	30 sec	10	3
Glutes		Hip Adduction	30 sec	10	3
Lower Legs		freemotion calf	30 sec	10	9
Shoulders		Cable Up Right Row	30 sec	10	3
Shoulders		Low Pulley Row To Neck	30 sec	10	3

Thursday

Cardio

Muscle	Exercise Name		Timer	Reps	Sets	Track
Cardio		Elliptical Training	280 min	N/A	N/A
Cardio		Rowing	280 min	N/A	N/A
Cardio		Stationary Bike	280 min	N/A	N/A

Friday

Biceps, Forearms and Back

Muscle	Exercise Name		Timer	Reps	Sets	Track
Back		Close-Grip Front Lat Pulldown	60 sec	10	3
Back		Straight Arm Push Down	60 sec	10	3
Back		V Bar Pull Down	60 sec	10	3
Back		Wide-Grip Pulldown Behind The Neck	60 sec	10	3
Biceps		Cable Standing One Arm Bicep Curl	60 sec	10	3
Forearms		Cable Wrist Curl	60 sec	10	3
Biceps		Bicep Curl Machine	60 sec	10	3
Biceps		Preacher Curl Machine	60 sec	10	3
Biceps		Alternate Hammer Curl	60 sec	10	3
Forearms		Palms-Down Barbell Wrist Curl Over A Bench	60 sec	10	3
Forearms		Palms-Up Barbell Wrist Curl Over A Bench	60 sec	10	3
Back		Back Extensions - Hyperextensions	60 sec	10	3

Saturday

Abs and Cardio

Muscle	Exercise Name		Timer	Reps	Sets	Track
Abs		Ab Crunch Machine	60 sec	10	3
Abs		Knee Hip Raise On Parallel Bars	60 sec	10	3
Abs		Alternate Heel Touchers	60 sec	10	3
Abs		Exercise Ball Crunch	60 sec	10	3
Abs		Exercise Ball Pull-in	60 sec	10	3
Cardio		Stationary Bike	60 min	N/A	N/A

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