6-Day Mix

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RATING: 57 (FROM 5 JEFIT MEMBERS)

6 DAYS - General Fitness - Intermediate

Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine

This plan supports Interval mode and Audio Cue & Pro Tips

Legs 8 exercises, 1 hr 22 mins

Shoulders 8 exercises, 1 hr 18 mins

Dumbbell Seated Shoulder Press	4x10 reps	rest: 45s
Dumbbell Seated Arnold Press	4x8 reps	rest: 45s
Dumbbell Lateral Raise	4x12 reps	rest: 45s
Dumbbell Lateral Raise (Prone)	4x15 reps	rest: 45s
Dumbbell Upright Row	3x12 reps	rest: 45s
Leg Raise	3x10 reps	rest: 45s
Treadmill Running	0x0 reps	rest: 15s
Walking	0x0 reps	rest: 15s

Bis/Tris 6 exercises, 1 hr 3 mins

Cable Tricep Kickback	3x12 reps	rest: 45s
Cable Shoulder Extension	3x12 reps	rest: 45s
Cable Rope Overhead Tricep Extension	3x12 reps	rest: 45s
Cable Bicep Curl	3x10 reps	rest: 45s
Cable One-Arm High Curl	3x8 reps	rest: 45s
Elliptical Training	0x0 reps	rest: 30s

Lower/Mid-back 5 exercises, 1 hr 11 mins

Legs & Lats 7 exercises, 1 hr 32 mins

Chin-Up	2x4 reps	rest: 60s
Cable Front Lat Pulldown (Close Grip)	4x15 reps	rest: 45s
Cable Lat Pulldown (Wide Grip)	4x15 reps	rest: 45s
Machine Leg Extension	4x10 reps	rest: 45s
Single-Leg Squat	3x10 reps	rest: 45s
Single-Leg Kickback	4x12 reps	rest: 45s
Indoor Cycling	0x0 reps	rest: 45s