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This advanced, 3-day, strength program utilizes a 6x6 training format for all exercises featured in the program. Each exercise offers 6 sets of 6 repetitions (108 reps.) per body part.
Day 1: Back & Chest, 9 exercises, 74-minutes to complete.
Day 2: Shoulders & Arms, 9 exercises, 79-minutes to finish.
Day 3: Legs & Core, 6 exercises, 52-minutes to perform.
Stay Strong,
MICHAEL WOOD, CSCS
Jefit Team
One Handed Hang
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1x10 reps |
rest: 20s
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Dynamic Chest Stretch
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1x10 reps |
rest: 20s
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Barbell Bent Over Row
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6x6 reps |
rest: 75s
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Cable Lateral Raise
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6x6 reps |
rest: 60s
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Close Grip Front Lat Pulldown
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6x6 reps |
rest: 60s
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Barbell Bench Press
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6x6 reps |
rest: 90s
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Cable Lower Chest Raise
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6x6 reps |
rest: 60s
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Cable Inner Chest Press
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6x6 reps |
rest: 60s
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Extended Arm Child Pose
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1x10 reps |
rest: 10s
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Dumbbell Lateral Raise
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6x6 reps |
rest: 60s
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Cable Standing Deltoid Raise
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6x6 reps |
rest: 60s
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Barbell Shoulder Press
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6x6 reps |
rest: 90s
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Barbell Bicep Curl with Deadlift
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6x6 reps |
rest: 20s
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Dip
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6x6 reps |
rest: 20s
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Dumbbell Alternate Incline Curl
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6x6 reps |
rest: 20s
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Cable Rope Triceps Pushdown
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6x6 reps |
rest: 20s
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Cable Crunch
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6x6 reps |
rest: 60s
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Hanging Leg Raise
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6x6 reps |
rest: 60s
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Lying Leg Curls
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6x6 reps |
rest: 30s
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Leg Extensions
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6x6 reps |
rest: 30s
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Hack Squat
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6x6 reps |
rest: 75s
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Knee Hip Raise On Parallel Bars
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6x6 reps |
rest: 60s
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Barbell Ab Rollout on Knees
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6x6 reps |
rest: 60s
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Weight Plate Twist
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6x6 reps |
rest: 30s
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