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6 Day Split Routine
General
Beginner
Machine strength
Plan Details
The 6 Day Split Routine routine by hatfldj1 is a 7 day workout plan. It is a beginner level plan to achieve general fitness goals.
Plan your workout online and take it on the go. Jefit’s Advanced Workout Planner is designed to make planning your workout routine for the week simple. Create your own custom workout plan online with the help of the Jefit exercise library and share it with friends or take it on the go with your phone. Set this workout plan as your current routine and then add your own exercises. To attach the workout to your account log in and select “set plan”. The workout will be set as your default workout on the workout tab in-app. If you set the plan as your favorite it will appear under “My Plans”. Whether you’re a fitness beginner or expert - Jefit’s advanced workout planner works for any skill level. Build your own workout plan or generate a workout plan that you can customize to meet your needs. Change the workout schedule to fit your lifestyle and find a routine that works for you.
Routine detail
Day 1
Chest and Tricep - A
9 exercises
Dumbbell Incline Bench Press
4 Sets x 12 Reps
Dumbbell Bench Press
3 Sets x 12 Reps
Dumbbell Incline Fly
3 Sets x 12 Reps
Cable Cross-Over
3 Sets x 12 Reps
Dumbbell Tricep Extension (Floor, Supine)
4 Sets x 12 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 12 Reps
Cable Kneeling Crunch (Rope)
4 Sets x 20 Reps
Alternating Floor Leg Raise
4 Sets x 20 Reps
Day 2
Back and Biceps - A
8 exercises
Cable Lat Pulldown (Wide Grip)
4 Sets x 12 Reps
Dumbbell Upright Row
3 Sets x 12 Reps
Cable Grip Lat Pulldown (Narrow Grip)
4 Sets x 12 Reps
Dumbbell Concentration Curl on Stability Ball
4 Sets x 12 Reps
Dumbbell Hammer Curl
3 Sets x 12 Reps
Cable V Bar Pulldown
3 Sets x 12 Reps
Dumbbell Shoulder Shrug
3 Sets x 12 Reps
Cable One-Arm High Curl
3 Sets x 12 Reps
Day 3
Legs and Shoulders - A
10 exercises
Dumbbell Squat
4 Sets x 12 Reps
Machine Leg Extension
3 Sets x 12 Reps
Cable Standing Leg Curl
4 Sets x 12 Reps
Machine Calf Raise
3 Sets x 12 Reps
Dumbbell Seated Shoulder Press
4 Sets x 12 Reps
Cable Lateral Raise
3 Sets x 12 Reps
Cable Reverse Fly
3 Sets x 12 Reps
Cable Shrug
4 Sets x 12 Reps
Cable Kneeling Crunch (Rope)
4 Sets x 20 Reps
Leg Raise
4 Sets x 20 Reps
Day 4
Rest
0 exercises
This day is empty
Day 5
Chest and Triceps - B
9 exercises
Dumbbell Incline Bench Press
4 Sets x 12 Reps
Dumbbell Bench Press
3 Sets x 12 Reps
Dumbbell Fly
3 Sets x 12 Reps
Cable Cross-Over
3 Sets x 12 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
4 Sets x 12 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 12 Reps
Dumbbell Seated One-Arm Supported Tricep Extension
3 Sets x 12 Reps
Stability Ball Weighted Sit-Up
4 Sets x 20 Reps
Bench Hip Thrust
4 Sets x 20 Reps
Day 6
Back and Biceps - B
9 exercises
Cable Lat Pulldown (Wide Grip)
4 Sets x 12 Reps
Dumbbell Bent-Over Row
3 Sets x 12 Reps
Dumbbell Deadlift
3 Sets x 12 Reps
Dumbbell One-Arm Row
3 Sets x 12 Reps
Dumbbell Preacher Curl (Stability Ball)
4 Sets x 12 Reps
Dumbbell Seated Bicep Curl
3 Sets x 12 Reps
Cable Shrug
4 Sets x 12 Reps
Cable V-Bar Row
4 Sets x 12 Reps
Cable One-Arm High Curl
3 Sets x 12 Reps
Day 7
Legs and Shoulders - B
10 exercises
Dumbbell Single-Leg Bench Squat
3 Sets x 12 Reps
Bodyweight Lunge
3 Sets x 12 Reps
Cable Standing Leg Curl
3 Sets x 12 Reps
Machine Leg Extension
3 Sets x 12 Reps
Cable Seated Shoulder Press
4 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Dumbbell Upright Row
3 Sets x 12 Reps
Dumbbell Reverse Fly
3 Sets x 12 Reps
Stability Ball Weighted Sit-Up
3 Sets x 20 Reps
Bench Hip Thrust
3 Sets x 20 Reps
