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6 Days and Ripped
AUDIO TIP
General
Advanced
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Plan Details
The 6 Days and Ripped routine by joshjarvis15 is a 6 day workout plan. It is an advanced level plan to achieve general fitness goals.
Overall health and fitness.
Routine detail
Mon
Legs 1/Jump Rope 4x60
Est. 0 min
12 exercises
Barbell Squat
5 Sets x 8 Reps
Dumbbell Reverse Lunge
3 Sets x 10 Reps
Barbell Romanian Deadlift
3 Sets x 10 Reps
Machine Single-Leg Curl
3 Sets x 12 Reps
Barbell Seated Good Morning
3 Sets x 10 Reps
Barbell Seated Calf Raise
3 Sets x 20 Reps
Cable Calf Raise
3 Sets x 12 Reps
Trap Bar Jumps
3 Sets x 8 Reps
Hip Abductor Raises
3 Sets x 12 Reps
Hanging Leg Raise
3 Sets x 12 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 10 Reps
Hanging Knee Raise Rotation
3 Sets x 12 Reps
Tue
Push 1/25 Min Interval 2 by 1
Est. 0 min
13 exercises
Barbell Bench Press
4 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 10 Reps
Cable Incline Fly
3 Sets x 12 Reps
Cable Straight Arm Crossover
3 Sets x 10 Reps
Barbell Military Press
3 Sets x 8 Reps
Cable Lateral Raise
3 Sets x 12 Reps
EZ Bar Tricep Extension
3 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 12 Reps
Band Hip Lift
3 Sets x 12 Reps
Hip Abduction
3 Sets x 8 Reps
Tib Raises
3 Sets x 12 Reps
Hip Raises Over Dumbbell
3 Sets x 12 Reps
Treadmill Running
1 Set
Wed
Pull 2/Ladder 3 Skills 2 Rounds
Est. 0 min
11 exercises
Barbell Deadlift
5 Sets x 8 Reps
Weighted Pull-Up
3 Sets x 10 Reps
Dumbbell Incline Bench Row
3 Sets x 10 Reps
T Bar Row
3 Sets x 10 Reps
Dumbbell Reverse Fly
3 Sets x 12 Reps
Cable Rope Face Pull
3 Sets x 12 Reps
Barbell Curl
3 Sets x 10 Reps
Cable Rope Hammer Curl
3 Sets x 12 Reps
Box Jumps
3 Sets x 10 Reps
Lateral Box Jump Overs
3 Sets x 8 Reps
Rocket Jump
3 Sets x 15 Reps
Thu
Legs 2/8 Min Interval 1 by 1
Est. 0 min
12 exercises
Barbell Front Squat
5 Sets x 8 Reps
Barbell Bulgarian Split Squat
3 Sets x 10 Reps
Barbell Hip Thrust
3 Sets x 12 Reps
Kettlebell Single-Leg Deadlift
3 Sets x 10 Reps
Dumbbell Walking Lunge
3 Sets x 8 Reps
Barbell Standing Calf Raise
3 Sets x 15 Reps
Donkey Calf Raise
3 Sets x 25 Reps
Barbell Jump Squat
3 Sets x 8 Reps
Hip Abductor Raises
3 Sets x 12 Reps
Barbell Ab Rollout (Kneeling)
3 Sets x 12 Reps
Hanging Knee Raise
3 Sets x 12 Reps
V-Up
3 Sets x 12 Reps
Fri
Push 2/25 Min Interval 2 by 1
Est. 0 min
13 exercises
Barbell Incline Bench Press
4 Sets x 8 Reps
Dumbbell Bench Press
3 Sets x 10 Reps
Cable Incline Press
3 Sets x 10 Reps
Cable Flat Bench Fly
3 Sets x 12 Reps
Dumbbell Seated Shoulder Press
3 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Weighted Tricep Dip
3 Sets x 10 Reps
Barbell Bench Press (Close Grip)
3 Sets x 10 Reps
Band Hip Lift
3 Sets x 12 Reps
Hip Abduction
3 Sets x 8 Reps
Tib Raises
3 Sets x 12 Reps
Hip Raises Over Dumbbell
3 Sets x 12 Reps
Treadmill Running
1 Set
Sun
Pull 1/Ladder 3 Skills 2 Rounds
Est. 0 min
11 exercises
Barbell Bent-Over Row
4 Sets x 8 Reps
Cable One-Arm Lat Pulldown
3 Sets x 12 Reps
Dumbbell One-Arm Row
3 Sets x 10 Reps
Cable Shoulder Extension
3 Sets x 12 Reps
Barbell Shrug
3 Sets x 10 Reps
Cable Reverse Fly
3 Sets x 12 Reps
Cable Bicep Curl
3 Sets x 10 Reps
Dumbbell Incline Curl
3 Sets x 12 Reps
Box Jump with Single-Leg Stabilization
3 Sets x 8 Reps
Lateral Jumps
3 Sets x 10 Reps
Knee Tuck Jump
3 Sets x 12 Reps
