Marlon’s 6 Day Strength and Cardio Workouts - JEFIT

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Marlon’s 6 Day Strength and Cardio Workouts banner

Marlon’s 6 Day Strength and Cardio Workouts

AUTOPLAY

General

Beginner

Machine strength

Plan Details

The Marlon’s 6 Day Strength and Cardio Workouts routine by mataplinmcmillan is a 10 day workout plan. It is a beginner level plan to achieve general fitness goals.

Routine detail

Thu

Fasting/Yoga/Core Day

Est. 0 min

4 exercises

Air Bike Demonstration

Air Bike

3 Sets x 25 Reps

Tuck Crunch Demonstration

Tuck Crunch

3 Sets x 25 Reps

Leg Raise Demonstration

Leg Raise

3 Sets x 25 Reps

Yoga Demonstration

Yoga

1 Set

Sun

Stretching/Massage Workout

Est. 0 min

4 exercises

Plank Demonstration

Plank

4 Sets

Reverse Crunch Demonstration

Reverse Crunch

4 Sets x 25 Reps

Knee to Chest to Leg Raise Demonstration

Knee to Chest to Leg Raise

4 Sets x 25 Reps

Pilates Demonstration

Pilates

1 Set

Any

Legs Workout

Est. 0 min

6 exercises

Machine Leg Extension Demonstration

Machine Leg Extension

4 Sets x 12 Reps

Machine Seated Leg Curl Demonstration

Machine Seated Leg Curl

4 Sets x 12 Reps

Barbell Squat Demonstration

Barbell Squat

4 Sets x 10 Reps

Dumbbell Stiff-Leg Deadlift Demonstration

Dumbbell Stiff-Leg Deadlift

4 Sets x 12 Reps

Calf Press On Leg Press Demonstration

Calf Press On Leg Press

4 Sets x 20 Reps

Barbell Power Clean from Blocks Demonstration

Barbell Power Clean from Blocks

4 Sets x 8 Reps

Any

Chest, Shoulders, And Triceps

Est. 0 min

9 exercises

Barbell Bench Press Demonstration

Barbell Bench Press

4 Sets x 12 Reps

Dumbbell Incline Bench Press Demonstration

Dumbbell Incline Bench Press

4 Sets x 12 Reps

Machine Inner Chest Press Demonstration

Machine Inner Chest Press

4 Sets x 12 Reps

Cable Mid Chest Crossover Demonstration

Cable Mid Chest Crossover

4 Sets x 12 Reps

Dumbbell Lateral Raise Demonstration

Dumbbell Lateral Raise

4 Sets x 12 Reps

Cable Shoulder Extension Demonstration

Cable Shoulder Extension

4 Sets x 12 Reps

Dumbbell Shoulder Press Demonstration

Dumbbell Shoulder Press

4 Sets x 12 Reps

Cable Rope High Pulley Tricep Extension Demonstration

Cable Rope High Pulley Tricep Extension

4 Sets x 12 Reps

Dip Demonstration

Dip

4 Sets x 12 Reps

Any

Core #1

Est. 0 min

1 exercise

Standing Abs Workout Demonstration

Standing Abs Workout

1 Set

Any

Back and Biceps

Est. 0 min

7 exercises

Dumbbell Bent-Over Row Demonstration

Dumbbell Bent-Over Row

4 Sets x 12 Reps

Dumbbell One-Arm Row Demonstration

Dumbbell One-Arm Row

4 Sets x 12 Reps

Cable Lat Pulldown (Wide Grip) Demonstration

Cable Lat Pulldown (Wide Grip)

4 Sets x 12 Reps

Cable Seated Row Demonstration

Cable Seated Row

4 Sets x 12 Reps

Dumbbell Seated Bicep Curl Demonstration

Dumbbell Seated Bicep Curl

4 Sets x 12 Reps

Dumbbell Hammer Curl Demonstration

Dumbbell Hammer Curl

4 Sets x 12 Reps

Machine Assisted Chin-Up Demonstration

Machine Assisted Chin-Up

4 Sets x 12 Reps

Any

Cardio #1

Est. 0 min

1 exercise

Treadmill Running Demonstration

Treadmill Running

1 Set

Any

Full Body Workout

Est. 0 min

9 exercises

Dumbbell Bench Press Demonstration

Dumbbell Bench Press

3 Sets x 12 Reps

Machine Fly Demonstration

Machine Fly

3 Sets x 12 Reps

Machine Reverse Lat Pulldown (Close Grip) Demonstration

Machine Reverse Lat Pulldown (Close Grip)

3 Sets x 12 Reps

Dumbbell Rotational Row Demonstration

Dumbbell Rotational Row

3 Sets x 12 Reps

Cable Seated Overhead Curl Demonstration

Cable Seated Overhead Curl

3 Sets x 12 Reps

Cable Rope Overhead Tricep Extension Demonstration

Cable Rope Overhead Tricep Extension

3 Sets x 12 Reps

Barbell Bulgarian Split Squat Demonstration

Barbell Bulgarian Split Squat

3 Sets x 12 Reps

Dumbbell Shoulder Shrug Demonstration

Dumbbell Shoulder Shrug

3 Sets x 12 Reps

Dumbbell Hang Clean And Press Demonstration

Dumbbell Hang Clean And Press

3 Sets x 12 Reps

Any

Cardio #3

Est. 0 min

1 exercise

Aerobics Demonstration

Aerobics

1 Set

Any

Cardio #2

Est. 0 min

1 exercise

Elliptical Training Demonstration

Elliptical Training

1 Set