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Programme Jess 6
General
Beginner
Dumbbell
Plan Details
The Programme Jess 6 routine by viking56 is a 2 day workout plan. It is a beginner level plan to achieve general fitness goals.
Routine detail
Mon
Workout 1
Est. 57 min
12 exercises
Kettlebell Goblet Squat
2 Sets x 10 Reps
Pull-Up
2 Sets x 3 Reps
Mountain Climber
2 Sets x 10 Reps
Dumbbell Walking Lunge
5 Sets x 10 Reps
Dumbbell Walking Lunge
5 Sets x 10 Reps
Kettlebell Goblet Squat
5 Sets x 10 Reps
Kettlebell Thruster
5 Sets x 10 Reps
DB abs roller
5 Sets x 10 Reps
burpees/ roll back and get up
5 Sets x 10 Reps
TRX Rowing
5 Sets x 10 Reps
Burpees jump High knees
5 Sets x 10 Reps
DB hammercurl + OHP
5 Sets x 10 Reps
Tue
Workout 2
Est. 109 min
20 exercises
Hand walk/feet walk
10 Sets x 3 Reps
Knee down etirement lateral
10 Sets x 5 Reps
Knee down etirement lateral
10 Sets x 5 Reps
Stability Ball Plank
10 Sets
Barbell Military Press
3 Sets x 10 Reps
Burpees to pistol squat
3 Sets x 5 Reps
Burpees to pistol squat
3 Sets x 5 Reps
1 leg pushup on ball + leg curl
3 Sets x 5 Reps
1 leg pushup on ball + leg curl
3 Sets x 5 Reps
TRX one leg curl
3 Sets x 5 Reps
TRX one leg curl
3 Sets x 5 Reps
Dumbbell Seated One-Arm Tricep Extension
3 Sets x 12 Reps
Dumbbell Seated One-Arm Tricep Extension
3 Sets x 12 Reps
Step down
3 Sets x 8 Reps
Step down
3 Sets x 8 Reps
Bulgarien split squat
3 Sets x 8 Reps
Bulgarien split squat
3 Sets x 8 Reps
Weight Plate Rotation
3 Sets x 10 Reps
DB 1 arm row on bench
3 Sets x 12 Reps
DB 1 arm row on bench
3 Sets x 12 Reps
