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6 day home gym
General
Intermediate
None
Plan Details
The 6 day home gym routine by jeromyorr is a 7 day workout plan. It is an intermediate level plan to achieve general fitness goals.
basic home gym workout for focused muscle groups, takes roughly 30 to 45 mins to complete. It contains basic barbell and dumbell workouts
Routine detail
Mon
chest and triceps
Est. 40 min
6 exercises
Barbell Bench Press
3 Sets x 8 Reps
EZ Bar Tricep Extension
3 Sets x 8 Reps
Barbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell Seated Tricep Press
3 Sets x 8 Reps
Push-Up
3 Sets x 8 Reps
EZ Bar Decline Close Grip Skull Crusher
3 Sets x 8 Reps
Tue
back and biceps
Est. 43 min
7 exercises
EZ Bar Curl
3 Sets x 8 Reps
Barbell Deadlift
3 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 8 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
Barbell Shrug
3 Sets x 8 Reps
Dumbbell Alternating Incline Curl
3 Sets x 8 Reps
Pull-Up
1 Set x 8 Reps
Wed
cardio
Est. 62 min
1 exercise
Running
1 Set
Thu
legs
Est. 39 min
6 exercises
Prisoner Squat
3 Sets x 8 Reps
Barbell Squat
3 Sets x 8 Reps
Dumbbell Lunge
3 Sets x 8 Reps
Barbell Standing Calf Raise
3 Sets x 8 Reps
Dumbbell Bulgarian Split Squat
3 Sets x 8 Reps
Dumbbell Step-Up
3 Sets x 8 Reps
Fri
core
Est. 35 min
6 exercises
Plank
3 Sets
Crunch
3 Sets x 8 Reps
Leg Raise
3 Sets x 8 Reps
Sit-Up
3 Sets x 8 Reps
Air Bike
3 Sets x 8 Reps
Mountain Climber
3 Sets x 8 Reps
Sat
shoulders and forearms
Est. 38 min
6 exercises
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Dumbbell Seated Side Lateral Raise
3 Sets x 8 Reps
Dumbbell One-Arm Front Raise
3 Sets x 8 Reps
Dumbbell Wrist Curl (Palms Up)
3 Sets x 8 Reps
Dumbbell Wrist Curl (Palms Down)
3 Sets x 8 Reps
Barbell Wrist Curl (Palms Up)
3 Sets x 8 Reps
Sun
rest
Est. 0 min
0 exercises
This day is empty
