6 Day summer routine - JEFIT

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6 Day summer routine - JEFIT

6 Day summer routine banner

6 Day summer routine

General

Beginner

Machine strength

Plan Details

The 6 Day summer routine routine by Bradknowlton18 is a 6 day workout plan. It is a beginner level plan to achieve general fitness goals.

Routine detail

Mon

Bicep/back

Est. 115 min

14 exercises

Barbell Deadlift Demonstration

Barbell Deadlift

5 Sets x 10 Reps

Dumbbell Incline Curl Demonstration

Dumbbell Incline Curl

3 Sets x 10 Reps

Dumbbell Seated Front Raise (Hammer) Demonstration

Dumbbell Seated Front Raise (Hammer)

3 Sets x 10 Reps

Cable Lat Pulldown (Wide Grip) Demonstration

Cable Lat Pulldown (Wide Grip)

3 Sets x 10 Reps

Barbell Bent-Over Row Demonstration

Barbell Bent-Over Row

3 Sets x 10 Reps

Dumbbell Concentration Curl Demonstration

Dumbbell Concentration Curl

3 Sets x 10 Reps

Machine Seated Row Demonstration

Machine Seated Row

3 Sets x 10 Reps

Cable Reverse Crossover Demonstration

Cable Reverse Crossover

3 Sets x 10 Reps

Barbell Preacher Curl Demonstration

Barbell Preacher Curl

3 Sets x 10 Reps

EZ Bar Preacher Curl (Close Grip) Demonstration

EZ Bar Preacher Curl (Close Grip)

3 Sets x 10 Reps

Reverse Crunch Demonstration

Reverse Crunch

3 Sets x 15 Reps

Machine Ab Crunch Demonstration

Machine Ab Crunch

3 Sets x 20 Reps

Hanging Leg Raise Demonstration

Hanging Leg Raise

3 Sets x 10 Reps

Bench Weighted Decline Crunch Demonstration

Bench Weighted Decline Crunch

3 Sets x 15 Reps

Tue

Shoulder/forearm

Est. 91 min

12 exercises

Dumbbell Seated Arnold Press Demonstration

Dumbbell Seated Arnold Press

3 Sets x 10 Reps

Smith Machine Shoulder Press Demonstration

Smith Machine Shoulder Press

3 Sets x 10 Reps

Barbell Reverse Curl Demonstration

Barbell Reverse Curl

3 Sets x 10 Reps

Dumbbell Lateral Raise Demonstration

Dumbbell Lateral Raise

3 Sets x 10 Reps

Dumbbell Seated Front Raise Demonstration

Dumbbell Seated Front Raise

3 Sets x 10 Reps

Smith Machine Shrug Demonstration

Smith Machine Shrug

3 Sets x 10 Reps

Machine Shoulder Press Demonstration

Machine Shoulder Press

3 Sets x 10 Reps

Cable Upright Row Demonstration

Cable Upright Row

3 Sets x 10 Reps

Cable Deltoid Raise Demonstration

Cable Deltoid Raise

3 Sets x 10 Reps

Cable Internal Rotation Demonstration

Cable Internal Rotation

3 Sets x 10 Reps

Barbell Kneeling Wrist Curl (Palms Up) Demonstration

Barbell Kneeling Wrist Curl (Palms Up)

3 Sets x 10 Reps

Barbell Kneeling Wrist Curl (Palms Down) Demonstration

Barbell Kneeling Wrist Curl (Palms Down)

3 Sets x 10 Reps

Wed

Legs

Est. 91 min

9 exercises

Recumbent Bike Demonstration

Recumbent Bike

1 Set

Barbell Deep Squat Demonstration

Barbell Deep Squat

6 Sets x 12 Reps

Machine Leg Extension Demonstration

Machine Leg Extension

3 Sets x 12 Reps

Machine Hip Abduction Demonstration

Machine Hip Abduction

3 Sets x 12 Reps

Machine Hip Adduction Demonstration

Machine Hip Adduction

3 Sets x 12 Reps

Machine Seated Calf Raise Demonstration

Machine Seated Calf Raise

3 Sets x 12 Reps

Machine Seated Leg Curl Demonstration

Machine Seated Leg Curl

3 Sets x 12 Reps

Machine Leg Press Demonstration

Machine Leg Press

5 Sets x 12 Reps

Treadmill Running Demonstration

Treadmill Running

1 Set

Thu

Chest/abs

Est. 91 min

11 exercises

Dumbbell Incline Bench Press Demonstration

Dumbbell Incline Bench Press

3 Sets x 10 Reps

Dumbbell Incline Fly Demonstration

Dumbbell Incline Fly

3 Sets x 10 Reps

Machine Fly Demonstration

Machine Fly

3 Sets x 10 Reps

Dumbbell Decline Bench Press Demonstration

Dumbbell Decline Bench Press

3 Sets x 10 Reps

Dumbbell Decline Fly Demonstration

Dumbbell Decline Fly

3 Sets x 10 Reps

Cable Lower Chest Raise Demonstration

Cable Lower Chest Raise

3 Sets x 10 Reps

Hanging Knee Raise Demonstration

Hanging Knee Raise

3 Sets x 10 Reps

Stability Ball Crunch Demonstration

Stability Ball Crunch

3 Sets x 10 Reps

Bench Weighted Decline Crunch Demonstration

Bench Weighted Decline Crunch

3 Sets x 10 Reps

Leg Raise Demonstration

Leg Raise

3 Sets x 10 Reps

Treadmill Running Demonstration

Treadmill Running

1 Set

Fri

Arms

Est. 94 min

13 exercises

Barbell Curl Demonstration

Barbell Curl

3 Sets x 10 Reps

Dumbbell Incline Hammer Curl Demonstration

Dumbbell Incline Hammer Curl

3 Sets x 10 Reps

Cable Tricep Pushdown (V-Bar) Demonstration

Cable Tricep Pushdown (V-Bar)

3 Sets x 10 Reps

Dip Demonstration

Dip

3 Sets x 10 Reps

Dumbbell Inner Bicep Curl Demonstration

Dumbbell Inner Bicep Curl

3 Sets x 10 Reps

Cable Tricep Pushdown (Rope) Demonstration

Cable Tricep Pushdown (Rope)

3 Sets x 10 Reps

Cable Bicep Curl Demonstration

Cable Bicep Curl

3 Sets x 10 Reps

Cable Rope High Pulley Tricep Extension Demonstration

Cable Rope High Pulley Tricep Extension

3 Sets x 10 Reps

EZ Bar Preacher Curl (Close Grip) Demonstration

EZ Bar Preacher Curl (Close Grip)

3 Sets x 10 Reps

Treadmill Running Demonstration

Treadmill Running

1 Set

Barbell Kneeling Wrist Curl (Palms Down) Demonstration

Barbell Kneeling Wrist Curl (Palms Down)

3 Sets x 10 Reps

Barbell Kneeling Wrist Curl (Palms Up) Demonstration

Barbell Kneeling Wrist Curl (Palms Up)

3 Sets x 10 Reps

Barbell Reverse Curl Demonstration

Barbell Reverse Curl

3 Sets x 10 Reps

Sun

Chest/tricep

Est. 101 min

11 exercises

Barbell Bench Press Demonstration

Barbell Bench Press

6 Sets x 10 Reps

Machine Incline Chest Press Demonstration

Machine Incline Chest Press

3 Sets x 10 Reps

Leverage Decline Chest Press Demonstration

Leverage Decline Chest Press

3 Sets x 10 Reps

Cable Cross-Over Demonstration

Cable Cross-Over

3 Sets x 10 Reps

Cable Tricep Pushdown (Rope) Demonstration

Cable Tricep Pushdown (Rope)

3 Sets x 10 Reps

Cable High Pulley Tricep Extension Demonstration

Cable High Pulley Tricep Extension

3 Sets x 10 Reps

Smith Machine Bench Press (Close Grip) Demonstration

Smith Machine Bench Press (Close Grip)

3 Sets x 10 Reps

Dumbbell Fly Demonstration

Dumbbell Fly

3 Sets x 10 Reps

Dumbbell Bench Press Demonstration

Dumbbell Bench Press

3 Sets x 10 Reps

Dumbbell Seated Tricep Press Demonstration

Dumbbell Seated Tricep Press

3 Sets x 10 Reps

Treadmill Running Demonstration

Treadmill Running

1 Set