Kc's 6 Day Plan - JEFIT

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Kc's 6 Day Plan - JEFIT

Kc's 6 Day Plan banner

Kc's 6 Day Plan

General

Intermediate

None

Plan Details

The Kc's 6 Day Plan routine by kc1907 is a 11 day workout plan. It is an intermediate level plan to achieve general fitness goals.

Enter your routine description

Routine detail

Mon

Shoulders and Back

Est. 0 min

26 exercises

Dumbbell External Rotation Demonstration

Dumbbell External Rotation

3 Sets x 8,8,10 Reps

Barbell Upright Row Demonstration

Barbell Upright Row

3 Sets x 10 Reps

Barbell Military Press Demonstration

Barbell Military Press

3 Sets x 5,7,5 Reps

EZ Bar Decline Close Grip Skull Crusher Demonstration

EZ Bar Decline Close Grip Skull Crusher

3 Sets x 12,12,10 Reps

Cable Upright Row Demonstration

Cable Upright Row

3 Sets x 10,15,15 Reps

Dumbbell Reverse Fly Demonstration

Dumbbell Reverse Fly

3 Sets x 12 Reps

Dumbbell One-Arm Incline Lateral Raise Demonstration

Dumbbell One-Arm Incline Lateral Raise

3 Sets x 10,12,12 Reps

Dumbbell Lateral Raise Demonstration

Dumbbell Lateral Raise

3 Sets x 8 Reps

Dumbbell One-Arm Front Raise Demonstration

Dumbbell One-Arm Front Raise

3 Sets x 8 Reps

Dumbbell Front Raise Demonstration

Dumbbell Front Raise

3 Sets x 8 Reps

Dumbbell Seated Shoulder Press Demonstration

Dumbbell Seated Shoulder Press

3 Sets x 8,6,6 Reps

Dumbbell Seated Arnold Press Demonstration

Dumbbell Seated Arnold Press

3 Sets x 8,6,6 Reps

Dumbbell Cuban Press Demonstration

Dumbbell Cuban Press

3 Sets x 8 Reps

Dumbbell Shoulder Raise Demonstration

Dumbbell Shoulder Raise

3 Sets x 8 Reps

Dumbbell Upright Row Demonstration

Dumbbell Upright Row

3 Sets x 8 Reps

Dumbbell Bent-Over Row Demonstration

Dumbbell Bent-Over Row

3 Sets x 10,12,12 Reps

Dumbbell One-Arm Row Demonstration

Dumbbell One-Arm Row

3 Sets x 12 Reps

Dumbbell Shoulder Shrug Demonstration

Dumbbell Shoulder Shrug

3 Sets x 10 Reps

Barbell Bent-Over Row Demonstration

Barbell Bent-Over Row

4 Sets x 10,8,10,8 Reps

Cable Seated Row Demonstration

Cable Seated Row

3 Sets x 10 Reps

Cable Rear Pulldown (Wide Grip) Demonstration

Cable Rear Pulldown (Wide Grip)

3 Sets x 12 Reps

Cable Shoulder Extension Demonstration

Cable Shoulder Extension

3 Sets x 12 Reps

Cable Rope Face Pull Demonstration

Cable Rope Face Pull

3 Sets x 10,10,8 Reps

Cable Kneeling Crunch (Rope) Demonstration

Cable Kneeling Crunch (Rope)

3 Sets x 30,30,40 Reps

Parallel Bar Leg Raise Demonstration

Parallel Bar Leg Raise

3 Sets x 10 Reps

Barbell Ab Rollout (Kneeling) Demonstration

Barbell Ab Rollout (Kneeling)

3 Sets x 10 Reps

Tue

Back and Biceps

Est. 0 min

26 exercises

Dumbbell Concentration Curl Demonstration

Dumbbell Concentration Curl

3 Sets x 10 Reps

Barbell Spider Curl Demonstration

Barbell Spider Curl

3 Sets x 10 Reps

Dumbbell One-Arm Row Demonstration

Dumbbell One-Arm Row

3 Sets x 12 Reps

EZ Bar Bent-Over Row (Reverse Grip) Demonstration

EZ Bar Bent-Over Row (Reverse Grip)

3 Sets x 12 Reps

Cable Rope Hammer Curl Demonstration

Cable Rope Hammer Curl

3 Sets x 8,8,12 Reps

Cable Reverse Curl Demonstration

Cable Reverse Curl

3 Sets x 10 Reps

Dumbbell Incline Bench Row Demonstration

Dumbbell Incline Bench Row

3 Sets x 12 Reps

Dumbbell Bent-Over Row Demonstration

Dumbbell Bent-Over Row

3 Sets x 10,12,12 Reps

Dumbbell Incline Curl Demonstration

Dumbbell Incline Curl

3 Sets x 10 Reps

Dumbbell Incline Hammer Curl Demonstration

Dumbbell Incline Hammer Curl

3 Sets x 8 Reps

Dumbbell Rotational Curl Demonstration

Dumbbell Rotational Curl

3 Sets x 8 Reps

Dumbbell Hammer Curl (Cross Body) Demonstration

Dumbbell Hammer Curl (Cross Body)

3 Sets x 8 Reps

Dumbbell Zottman Curl Demonstration

Dumbbell Zottman Curl

3 Sets x 8 Reps

Barbell Deadlift Demonstration

Barbell Deadlift

3 Sets x 10 Reps

Barbell Good Morning Demonstration

Barbell Good Morning

3 Sets x 10 Reps

Cable Shoulder Extension Demonstration

Cable Shoulder Extension

3 Sets x 12,12,8 Reps

Cable Rope Face Pull Demonstration

Cable Rope Face Pull

3 Sets x 10,10,8 Reps

Cable Lat Pulldown (Wide Grip) Demonstration

Cable Lat Pulldown (Wide Grip)

3 Sets x 15,15,6 Reps

Cable Front Lat Pulldown (Close Grip) Demonstration

Cable Front Lat Pulldown (Close Grip)

3 Sets x 10,10,8 Reps

Cable Seated Row Demonstration

Cable Seated Row

3 Sets x 10 Reps

Hanging Leg Raise Demonstration

Hanging Leg Raise

3 Sets x 15 Reps

Cable Kneeling Crunch (Rope) Demonstration

Cable Kneeling Crunch (Rope)

3 Sets x 30,30,40 Reps

Weight Plate Russian Twist Demonstration

Weight Plate Russian Twist

3 Sets x 30 Reps

Plank Demonstration

Plank

3 Sets

Cable Side Bend Demonstration

Cable Side Bend

3 Sets x 20 Reps

Barbell Bent-Over Row Demonstration

Barbell Bent-Over Row

3 Sets x 10,8,10 Reps

Wed

New C&T

Est. 0 min

33 exercises

Dumbbell Bench Press Demonstration

Dumbbell Bench Press

3 Sets x 8 Reps

Barbell Bench Press Demonstration

Barbell Bench Press

5 Sets x 10,10,8,10,12 Reps

Barbell Incline Bench Press Demonstration

Barbell Incline Bench Press

4 Sets x 8,8,8,10 Reps

Dumbbell Around the World Demonstration

Dumbbell Around the World

3 Sets x 6 Reps

Barbell Front Raise Pullover Demonstration

Barbell Front Raise Pullover

3 Sets x 8 Reps

Dumbbell Tricep Extension (Supine) Demonstration

Dumbbell Tricep Extension (Supine)

3 Sets x 12 Reps

EZ Bar Tricep Extension Demonstration

EZ Bar Tricep Extension

3 Sets x 8 Reps

Machine Inner Chest Press Demonstration

Machine Inner Chest Press

3 Sets x 12 Reps

Dumbbell Around the World Demonstration

Dumbbell Around the World

3 Sets x 6 Reps

Dumbbell Incline One Arm Hammer Press Demonstration

Dumbbell Incline One Arm Hammer Press

3 Sets x 6 Reps

Dumbbell Incline Fly Demonstration

Dumbbell Incline Fly

3 Sets x 6 Reps

Barbell Tricep Extension Demonstration

Barbell Tricep Extension

3 Sets x 8 Reps

Barbell Push Press Demonstration

Barbell Push Press

3 Sets x 6,6,4 Reps

Barbell Jerk Demonstration

Barbell Jerk

3 Sets x 8 Reps

Dumbbell Fly Demonstration

Dumbbell Fly

3 Sets x 8 Reps

Dumbbell Bench Press Demonstration

Dumbbell Bench Press

3 Sets x 8 Reps

Dumbbell Pullover Demonstration

Dumbbell Pullover

3 Sets x 8 Reps

Dumbbell Bent-Over Tricep Extension Demonstration

Dumbbell Bent-Over Tricep Extension

3 Sets x 10 Reps

Dumbbell One-Arm Tricep Kickback Demonstration

Dumbbell One-Arm Tricep Kickback

3 Sets x 10 Reps

Cable Tricep Pushdown (Rope) Demonstration

Cable Tricep Pushdown (Rope)

3 Sets x 6,8,8 Reps

Cable One-Arm Tricep Pushdown Demonstration

Cable One-Arm Tricep Pushdown

3 Sets x 8 Reps

Cable Tricep Kickback Demonstration

Cable Tricep Kickback

3 Sets x 8 Reps

Dual Cable Triceps Extension Demonstration

Dual Cable Triceps Extension

3 Sets x 8 Reps

Cable Rope Overhead Tricep Extension Demonstration

Cable Rope Overhead Tricep Extension

3 Sets x 10 Reps

Machine Assisted Dip Demonstration

Machine Assisted Dip

3 Sets x 10 Reps

Bench Push-Up Demonstration

Bench Push-Up

3 Sets x 8 Reps

Elevated Push-Up Demonstration

Elevated Push-Up

3 Sets x 8 Reps

Tricep Push-Up Demonstration

Tricep Push-Up

3 Sets x 8 Reps

Dumbbell Incline Tricep Extension Demonstration

Dumbbell Incline Tricep Extension

3 Sets x 8 Reps

Hanging Leg Raise Demonstration

Hanging Leg Raise

3 Sets x 15 Reps

Cable Kneeling Crunch (Rope) Demonstration

Cable Kneeling Crunch (Rope)

3 Sets x 30,30,40 Reps

Dumbbell Side Bend Demonstration

Dumbbell Side Bend

3 Sets x 20,30,30 Reps

Weight Plate Russian Twist Demonstration

Weight Plate Russian Twist

3 Sets x 30 Reps

Thu

Chest, Triceps and Abs

Est. 0 min

25 exercises

Smith Machine Bench Press Demonstration

Smith Machine Bench Press

3 Sets x 6 Reps

Smith Machine Incline Bench Press Demonstration

Smith Machine Incline Bench Press

3 Sets x 10,8,6 Reps

Smith Machine Bench Press (Reverse Grip) Demonstration

Smith Machine Bench Press (Reverse Grip)

3 Sets x 8 Reps

Smith Machine Bench Press (Close Grip) Demonstration

Smith Machine Bench Press (Close Grip)

3 Sets x 6 Reps

Dumbbell Bench Press Demonstration

Dumbbell Bench Press

3 Sets x 8 Reps

Dumbbell Incline Bench Press Demonstration

Dumbbell Incline Bench Press

3 Sets x 8,10,8 Reps

Dumbbell One-Arm Tricep Extension Demonstration

Dumbbell One-Arm Tricep Extension

3 Sets x 15,8,10 Reps

Dumbbell Tricep Extension Demonstration

Dumbbell Tricep Extension

3 Sets x 10,10,6 Reps

Dumbbell One-Arm Tricep Kickback Demonstration

Dumbbell One-Arm Tricep Kickback

3 Sets x 10 Reps

EZ Bar Decline Close Grip Skull Crusher Demonstration

EZ Bar Decline Close Grip Skull Crusher

3 Sets x 12,12,10 Reps

Barbell Skull Crusher (Reverse Grip) Demonstration

Barbell Skull Crusher (Reverse Grip)

3 Sets x 10,14,12 Reps

Dumbbell Alternating Tricep Kickback Demonstration

Dumbbell Alternating Tricep Kickback

3 Sets x 10 Reps

Dumbbell Bent-Over Tricep Extension Demonstration

Dumbbell Bent-Over Tricep Extension

3 Sets x 10 Reps

Cable Tricep Pushdown (Rope) Demonstration

Cable Tricep Pushdown (Rope)

3 Sets x 6,8,8 Reps

Cable One-Arm Tricep Pushdown (Reverse Grip) Demonstration

Cable One-Arm Tricep Pushdown (Reverse Grip)

3 Sets x 10 Reps

Cable Side Bend Demonstration

Cable Side Bend

3 Sets x 20 Reps

Cable Reverse Fly Demonstration

Cable Reverse Fly

3 Sets x 10,8,8 Reps

Cable Straight Arm Crossover Demonstration

Cable Straight Arm Crossover

3 Sets x 8 Reps

Cable Upper Chest Crossover Demonstration

Cable Upper Chest Crossover

3 Sets x 8,7,6 Reps

Cable Lower Chest Raise Demonstration

Cable Lower Chest Raise

3 Sets x 7,7,8 Reps

Cable Seated Row Demonstration

Cable Seated Row

3 Sets x 10 Reps

Cable Lower Chest Raise Demonstration

Cable Lower Chest Raise

3 Sets x 7,7,8 Reps

Cable Rope Overhead Tricep Extension Demonstration

Cable Rope Overhead Tricep Extension

3 Sets x 10 Reps

Cable Tricep Kickback Demonstration

Cable Tricep Kickback

3 Sets x 8 Reps

Machine Assisted Dip Demonstration

Machine Assisted Dip

3 Sets x 10 Reps

Fri

Legs

Est. 0 min

13 exercises

Smith Machine Squat Demonstration

Smith Machine Squat

4 Sets x 10 Reps

Smith Machine Bulgarian Split Squat Demonstration

Smith Machine Bulgarian Split Squat

3 Sets x 10,10,8 Reps

Barbell Hip Thrust Demonstration

Barbell Hip Thrust

3 Sets x 10,10,8 Reps

Kettlebell Goblet Squat Demonstration

Kettlebell Goblet Squat

3 Sets x 13,15,15 Reps

Machine Leg Extension Demonstration

Machine Leg Extension

3 Sets x 10 Reps

Machine Seated Leg Curl Demonstration

Machine Seated Leg Curl

3 Sets x 10 Reps

Machine Hip Adduction Demonstration

Machine Hip Adduction

3 Sets x 10,8,8 Reps

Machine Hip Abduction Demonstration

Machine Hip Abduction

3 Sets x 10,10,15 Reps

Machine Leg Press Demonstration

Machine Leg Press

3 Sets x 10 Reps

Barbell Good Morning Demonstration

Barbell Good Morning

3 Sets x 10 Reps

Machine Landmine Row (Reverse Grip) Demonstration

Machine Landmine Row (Reverse Grip)

3 Sets x 8 Reps

Dumbbell Stiff-Leg Deadlift Demonstration

Dumbbell Stiff-Leg Deadlift

3 Sets x 8 Reps

Dumbbell Single-Leg Cobra Demonstration

Dumbbell Single-Leg Cobra

3 Sets x 8 Reps

Any

Full body

Est. 0 min

13 exercises

Machine Inner Chest Press Demonstration

Machine Inner Chest Press

3 Sets x 12 Reps

Dumbbell One-Arm Lateral Raise Demonstration

Dumbbell One-Arm Lateral Raise

3 Sets x 10 Reps

Dumbbell Lateral Raise Demonstration

Dumbbell Lateral Raise

3 Sets x 8 Reps

Cable Bent-Over Lateral Pulley Demonstration

Cable Bent-Over Lateral Pulley

3 Sets x 10 Reps

Dumbbell Bent-Over Row Demonstration

Dumbbell Bent-Over Row

3 Sets x 10,12,12 Reps

Dumbbell Incline Curl Demonstration

Dumbbell Incline Curl

3 Sets x 10 Reps

Barbell Good Morning Demonstration

Barbell Good Morning

3 Sets x 10 Reps

Barbell Bent-Over Row Demonstration

Barbell Bent-Over Row

3 Sets x 10,8,10 Reps

Barbell Military Press Demonstration

Barbell Military Press

3 Sets x 5,7,5 Reps

Barbell Shoulder Press Demonstration

Barbell Shoulder Press

3 Sets x 8 Reps

Barbell Shrug Demonstration

Barbell Shrug

3 Sets x 8,10,10 Reps

Dumbbell One-Arm Row Demonstration

Dumbbell One-Arm Row

3 Sets x 12 Reps

Cable Seated Rotation (Stability Ball) Demonstration

Cable Seated Rotation (Stability Ball)

3 Sets x 20 Reps

Any

Abs

Est. 0 min

22 exercises

Oblique Crunch Demonstration

Oblique Crunch

3 Sets x 30 Reps

Crunch Demonstration

Crunch

3 Sets x 25 Reps

Leg Raise Demonstration

Leg Raise

3 Sets x 20 Reps

Decline Crunch Demonstration

Decline Crunch

3 Sets x 6,11,13 Reps

Machine Ab Crunch Demonstration

Machine Ab Crunch

3 Sets x 20 Reps

Dumbbell Side Bend Demonstration

Dumbbell Side Bend

3 Sets x 20,30,30 Reps

Reverse Crunch Demonstration

Reverse Crunch

3 Sets x 20 Reps

Stability Ball Trunk Rotation Demonstration

Stability Ball Trunk Rotation

3 Sets x 16,10,8 Reps

Alternating Heel Touch Demonstration

Alternating Heel Touch

3 Sets x 20 Reps

Air Bike Demonstration

Air Bike

3 Sets x 10 Reps

Plank Demonstration

Plank

3 Sets

Leg Pull-In Demonstration

Leg Pull-In

3 Sets x 8 Reps

Jackknife Sit-Up Demonstration

Jackknife Sit-Up

3 Sets x 8 Reps

Alternating Heel Touch Demonstration

Alternating Heel Touch

3 Sets x 20 Reps

Sit-Up Demonstration

Sit-Up

3 Sets x 10 Reps

Forearm Plank with Hip Abduction Demonstration

Forearm Plank with Hip Abduction

3 Sets x 20,20,21 Reps

Flutter Kick Demonstration

Flutter Kick

3 Sets x 20 Reps

Weight Plate Russian Twist Demonstration

Weight Plate Russian Twist

3 Sets x 30 Reps

Hanging Knee Raise Rotation Demonstration

Hanging Knee Raise Rotation

3 Sets x 10 Reps

Parallel Bar Hip Flexion Demonstration

Parallel Bar Hip Flexion

3 Sets x 10,8,8 Reps

Knee to Chest to Leg Raise Demonstration

Knee to Chest to Leg Raise

3 Sets x 8 Reps

Elliptical Training Demonstration

Elliptical Training

3 Sets

Any

Easy leg day/no weights

Est. 0 min

13 exercises

Prisoner Squat Demonstration

Prisoner Squat

3 Sets x 7,15,17 Reps

Jump Squat Demonstration

Jump Squat

3 Sets x 9,10,16 Reps

Mountain Climber Demonstration

Mountain Climber

3 Sets x 8 Reps

Bodyweight Rear Lunge Demonstration

Bodyweight Rear Lunge

3 Sets x 10 Reps

Bodyweight Squat Demonstration

Bodyweight Squat

3 Sets x 8 Reps

90/90 Hamstring Stretch Demonstration

90/90 Hamstring Stretch

3 Sets x 8 Reps

All Fours Quad Stretch Demonstration

All Fours Quad Stretch

3 Sets x 8 Reps

Bodyweight Wall Squat Demonstration

Bodyweight Wall Squat

3 Sets x 8 Reps

Bodyweight Side Lunge Demonstration

Bodyweight Side Lunge

3 Sets x 8 Reps

Single-Leg Squat Demonstration

Single-Leg Squat

3 Sets x 8 Reps

Seated Floor Hamstring Stretch Demonstration

Seated Floor Hamstring Stretch

3 Sets x 8 Reps

Iron Cross Stretch Demonstration

Iron Cross Stretch

3 Sets x 8 Reps

Quadricep Stretch Demonstration

Quadricep Stretch

3 Sets x 8 Reps

Any

Chest

Est. 0 min

22 exercises

Barbell Bench Press Demonstration

Barbell Bench Press

4 Sets x 10,10,8,10 Reps

Barbell Incline Bench Press Demonstration

Barbell Incline Bench Press

3 Sets x 8 Reps

Dumbbell Bench Press (Reverse Grip) Demonstration

Dumbbell Bench Press (Reverse Grip)

3 Sets x 15,12,15 Reps

Dumbbell Pullover Demonstration

Dumbbell Pullover

3 Sets x 8 Reps

Dumbbell Deep Push-Up Demonstration

Dumbbell Deep Push-Up

3 Sets x 8 Reps

Dumbbell One-Arm Tricep Kickback Demonstration

Dumbbell One-Arm Tricep Kickback

3 Sets x 10 Reps

Dumbbell Fly Demonstration

Dumbbell Fly

3 Sets x 8 Reps

Dumbbell Tricep Extension Demonstration

Dumbbell Tricep Extension

3 Sets x 10,10,6 Reps

Dumbbell Incline Fly Demonstration

Dumbbell Incline Fly

3 Sets x 6 Reps

Dumbbell Incline Bench Press (Hammer Grip) Demonstration

Dumbbell Incline Bench Press (Hammer Grip)

3 Sets x 12 Reps

Dumbbell One-Arm Incline Chest Press Demonstration

Dumbbell One-Arm Incline Chest Press

3 Sets x 12 Reps

Dumbbell Incline Fly With A Twist Demonstration

Dumbbell Incline Fly With A Twist

3 Sets x 10 Reps

Dumbbell Incline Fly Demonstration

Dumbbell Incline Fly

3 Sets x 6 Reps

EZ Bar Decline Close Grip Skull Crusher Demonstration

EZ Bar Decline Close Grip Skull Crusher

3 Sets x 12,12,10 Reps

Cable Inner Chest Press Demonstration

Cable Inner Chest Press

3 Sets x 8 Reps

Cable Lower Chest Raise Demonstration

Cable Lower Chest Raise

3 Sets x 7,7,8 Reps

Cable Seated Row Demonstration

Cable Seated Row

3 Sets x 10 Reps

Cable Tricep Pushdown (Rope) Demonstration

Cable Tricep Pushdown (Rope)

3 Sets x 6,8,8 Reps

Cable Rope Overhead Tricep Extension Demonstration

Cable Rope Overhead Tricep Extension

3 Sets x 10 Reps

Cable Lower Chest Raise Demonstration

Cable Lower Chest Raise

4 Sets x 7,7,8,10 Reps

Machine Fly Demonstration

Machine Fly

3 Sets x 15,12,12 Reps

Dip Demonstration

Dip

3 Sets x 8 Reps

Any

Hailstorm

Est. 0 min

0 exercises

This day is empty

Any

New core

Est. 0 min

4 exercises

Hanging Leg Raise Demonstration

Hanging Leg Raise

3 Sets x 15 Reps

Barbell Landmine Kneeling One-Arm Press Demonstration

Barbell Landmine Kneeling One-Arm Press

3 Sets x 8 Reps

Weighted Side Bend Demonstration

Weighted Side Bend

3 Sets x 10 Reps

Cable Kneeling Crunch (Rope) Demonstration

Cable Kneeling Crunch (Rope)

3 Sets x 30,30,40 Reps