6 day home workout - JEFIT

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6 day home workout - JEFIT

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6 day home workout

General

Intermediate

Dumbbell

Plan Details

The 6 day home workout routine by Rahul8769 is a 6 day workout plan. It is an intermediate level plan to achieve general fitness goals.

Here no equipment are needed

Routine detail

Mon

Chest

Est. 59 min

9 exercises

Push-Up Demonstration

Push-Up

3 Sets x 8 Reps

Bench Push-Up Demonstration

Bench Push-Up

3 Sets x 8 Reps

Dumbbell Deep Push-Up Demonstration

Dumbbell Deep Push-Up

3 Sets x 8 Reps

Barbell Bench Press Demonstration

Barbell Bench Press

3 Sets x 8 Reps

Dumbbell Bench Press Demonstration

Dumbbell Bench Press

3 Sets x 8 Reps

Dumbbell Fly Demonstration

Dumbbell Fly

3 Sets x 8 Reps

Dumbbell Pullover Demonstration

Dumbbell Pullover

3 Sets x 8 Reps

Dumbbell Pullover Demonstration

Dumbbell Pullover

3 Sets x 8 Reps

Barbell Bench Press (Wide Grip) Demonstration

Barbell Bench Press (Wide Grip)

3 Sets x 8 Reps

Tue

Biceps triceps forarms

Est. 98 min

15 exercises

Dumbbell One-Arm Tricep Kickback Demonstration

Dumbbell One-Arm Tricep Kickback

3 Sets x 8 Reps

Dumbbell Seated Tricep Press Demonstration

Dumbbell Seated Tricep Press

3 Sets x 8 Reps

Dumbbell Seated One-Arm Tricep Extension Demonstration

Dumbbell Seated One-Arm Tricep Extension

3 Sets x 8 Reps

Single-Leg Bench Dip Demonstration

Single-Leg Bench Dip

3 Sets x 8 Reps

Barbell Curl Demonstration

Barbell Curl

3 Sets x 8 Reps

Dumbbell Alternating Bicep Curl Demonstration

Dumbbell Alternating Bicep Curl

3 Sets x 8 Reps

Dumbbell Concentration Curl Demonstration

Dumbbell Concentration Curl

3 Sets x 8 Reps

EZ Bar Curl Demonstration

EZ Bar Curl

3 Sets x 8 Reps

Dumbbell Hammer Curl (Cross Body) Demonstration

Dumbbell Hammer Curl (Cross Body)

3 Sets x 8 Reps

Dumbbell Wrist Curl (Palms Up) Demonstration

Dumbbell Wrist Curl (Palms Up)

3 Sets x 8 Reps

Dumbbell Wrist Curl (Palms Down) Demonstration

Dumbbell Wrist Curl (Palms Down)

3 Sets x 8 Reps

Barbell Kneeling Wrist Curl (Palms Up) Demonstration

Barbell Kneeling Wrist Curl (Palms Up)

3 Sets x 8 Reps

Barbell Kneeling Wrist Curl (Palms Down) Demonstration

Barbell Kneeling Wrist Curl (Palms Down)

3 Sets x 8 Reps

EZ Bar Curl (Reverse Grip) Demonstration

EZ Bar Curl (Reverse Grip)

3 Sets x 8 Reps

Barbell Reverse Curl Demonstration

Barbell Reverse Curl

3 Sets x 8 Reps

Wed

Shoulders

Est. 52 min

8 exercises

Dumbbell Lateral Raise Demonstration

Dumbbell Lateral Raise

3 Sets x 8 Reps

Dumbbell Seated Shoulder Press Demonstration

Dumbbell Seated Shoulder Press

3 Sets x 8 Reps

Dumbbell Shoulder Shrug Demonstration

Dumbbell Shoulder Shrug

3 Sets x 8 Reps

Dumbbell One-Arm Front Raise Demonstration

Dumbbell One-Arm Front Raise

3 Sets x 8 Reps

Barbell Military Press Demonstration

Barbell Military Press

3 Sets x 8 Reps

Dumbbell Shoulder Press Demonstration

Dumbbell Shoulder Press

3 Sets x 8 Reps

Dumbbell Bent-Over Raise Demonstration

Dumbbell Bent-Over Raise

3 Sets x 8 Reps

Dumbbell Upright Row Demonstration

Dumbbell Upright Row

3 Sets x 8 Reps

Thu

Back and Arms

Est. 47 min

7 exercises

Barbell Deadlift Demonstration

Barbell Deadlift

3 Sets x 8 Reps

Barbell Bent-Over Row Demonstration

Barbell Bent-Over Row

3 Sets x 8 Reps

Dumbbell One-Arm Row Demonstration

Dumbbell One-Arm Row

3 Sets x 8 Reps

Dumbbell Bent-Over Row Demonstration

Dumbbell Bent-Over Row

3 Sets x 8 Reps

Barbell Curl Demonstration

Barbell Curl

3 Sets x 8 Reps

Dumbbell Alternating Bicep Curl Demonstration

Dumbbell Alternating Bicep Curl

3 Sets x 8 Reps

Dumbbell Concentration Curl Demonstration

Dumbbell Concentration Curl

3 Sets x 8 Reps

Fri

Legs

Est. 58 min

9 exercises

Barbell Squat Demonstration

Barbell Squat

3 Sets x 8 Reps

Dumbbell Squat Demonstration

Dumbbell Squat

3 Sets x 8 Reps

Dumbbell Lunge Demonstration

Dumbbell Lunge

3 Sets x 8 Reps

Prisoner Squat Demonstration

Prisoner Squat

3 Sets x 8 Reps

Dumbbell Step-Up Demonstration

Dumbbell Step-Up

3 Sets x 8 Reps

Jump Squat Demonstration

Jump Squat

3 Sets x 8 Reps

Barbell Standing Calf Raise Demonstration

Barbell Standing Calf Raise

3 Sets x 8 Reps

Dumbbell Calf Raise Demonstration

Dumbbell Calf Raise

3 Sets x 8 Reps

Single-Leg Calf Raise Demonstration

Single-Leg Calf Raise

3 Sets x 8 Reps

Sat

Abs

Est. 58 min

10 exercises

Air Bike Demonstration

Air Bike

3 Sets x 8 Reps

Leg Raise Demonstration

Leg Raise

3 Sets x 8 Reps

Crunch Demonstration

Crunch

3 Sets x 8 Reps

Plank Demonstration

Plank

3 Sets

Reverse Crunch Demonstration

Reverse Crunch

3 Sets x 8 Reps

Alternating Heel Touch Demonstration

Alternating Heel Touch

3 Sets x 8 Reps

Sit-Up Demonstration

Sit-Up

3 Sets x 8 Reps

Cross Body Crunch Demonstration

Cross Body Crunch

3 Sets x 8 Reps

Weight Plate Rotation Demonstration

Weight Plate Rotation

3 Sets x 8 Reps

Seated Leg Tuck Demonstration

Seated Leg Tuck

3 Sets x 8 Reps