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6AM BOI
General
Intermediate
Machine strength
Plan Details
The 6AM BOI routine by JustinStegura is a 4 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Routine detail
Mon
Legs/Abs
Est. 19 min
5 exercises
Barbell Squat
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 12 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Dumbbell Lunge
3 Sets x 8 Reps
Machine Calf Raise
3 Sets x 8 Reps
Tue
Chest
Est. 27 min
5 exercises
Dumbbell Bench Press
4 Sets x 8 Reps
Barbell Incline Bench Press
4 Sets x 10 Reps
Cable Lower Chest Raise
4 Sets x 10 Reps
Cable Cross-Over
4 Sets x 10 Reps
Landmine Press
4 Sets x 10 Reps
Wed
Back/Abs
Est. 26 min
7 exercises
Barbell Bent-Over Row
3 Sets x 8 Reps
Pull-Up
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
T Bar Row
4 Sets x 10 Reps
Cable V Bar Pulldown
4 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Smith Machine Shrug
3 Sets x 8 Reps
Thu
Shoulders
Est. 26 min
6 exercises
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Smith Machine Shoulder Press
4 Sets x 10 Reps
Barbell Upright Row
4 Sets x 10 Reps
Smith Machine Shrug
3 Sets x 8 Reps
Cable Lateral Raise
3 Sets x 8 Reps
Dumbbell One-Arm Front Raise
3 Sets x 15 Reps
