Navy Fit
General
Beginner
Body
Plan Details
The Navy Fit routine by kmcphe72 is a 6 day workout plan. It is a beginner level plan to achieve general fitness goals.
Six Day routine with abs and push-ups daily.
Routine detail
Mon
Legs
Est. 126 min
10 exercises
Prisoner Squat
3 Sets x 10 Reps
Barbell Squat
3 Sets x 10 Reps
Barbell Stiff-Leg Deadlift
3 Sets x 10 Reps
Machine Leg Press (Wide Stance)
3 Sets x 10 Reps
Machine Leg Press (Narrow Stance)
3 Sets x 10 Reps
Machine Seated Leg Curl
3 Sets x 10 Reps
Machine Leg Extension
3 Sets x 10 Reps
Sit-Up
3 Sets x 20 Reps
Push-Up
3 Sets x 20 Reps
Stationary Bike
1 Set
Tue
Chest & Biceps
Est. 75 min
10 exercises
Barbell Bench Press
3 Sets x 10 Reps
Barbell Incline Bench Press
3 Sets x 10 Reps
Machine Dip
3 Sets x 10 Reps
Dumbbell Bench Press
3 Sets x 10 Reps
Dumbbell Incline One-Arm Press
3 Sets x 10 Reps
EZ Bar Curl
3 Sets x 12 Reps
Dumbbell Hammer Curl
3 Sets x 12 Reps
Cable Standing Curl
3 Sets x 10 Reps
Sit-Up
3 Sets x 20 Reps
Push-Up
3 Sets x 20 Reps
Wed
Back & Traps
Est. 53 min
8 exercises
Machine Back Extension
3 Sets x 10 Reps
Barbell Row
3 Sets x 10 Reps
T Bar Row
3 Sets x 10 Reps
Cable Standing Row
3 Sets x 10 Reps
Barbell Shrug
3 Sets x 10 Reps
Dumbbell Shoulder Shrug
3 Sets x 10 Reps
Sit-Up
3 Sets x 10 Reps
Push-Up
3 Sets x 10 Reps
Thu
Shoulders, Triceps, & Abs
Est. 89 min
12 exercises
Barbell Upright Row
3 Sets x 10 Reps
Dumbbell Seated Arnold Press
3 Sets x 10 Reps
Dumbbell Seated Side Lateral Raise
3 Sets x 10 Reps
Machine Reverse Fly
3 Sets x 10 Reps
Barbell Skull Crusher (Reverse Grip)
3 Sets x 12 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 12 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 12 Reps
Cable Crunch Kneeling Rotation
3 Sets x 12 Reps
Cable Crunch
3 Sets x 12 Reps
Leg Raise
3 Sets x 12 Reps
Sit-Up
3 Sets x 20 Reps
Push-Up
3 Sets x 20 Reps
Fri
Chest, Calves, & HIIT
Est. 122 min
9 exercises
Dumbbell Incline Fly
3 Sets x 12 Reps
Dumbbell Fly
3 Sets x 12 Reps
Cable Incline Fly
3 Sets x 12 Reps
Machine Fly
3 Sets x 12 Reps
Machine Calf Raise
3 Sets x 10 Reps
Donkey Calf Raise
3 Sets x 10 Reps
Sit-Up
3 Sets x 20 Reps
Push-Up
3 Sets x 20 Reps
Stationary Bike
1 Set
Sat
Back & Abs
Est. 74 min
9 exercises
Rear Pull-Up (Wide Grip)
3 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 12 Reps
Cable Front Lat Pulldown (Close Grip)
3 Sets x 12 Reps
Machine Lat Pulldown (Reverse Grip)
3 Sets x 10 Reps
Crunch
3 Sets x 30 Reps
Dumbbell Wood Chop
3 Sets x 15 Reps
Leg Raise with Hip Thrust
3 Sets x 30 Reps
Sit-Up
3 Sets x 20 Reps
Push-Up
3 Sets x 20 Reps
