Jamie Dorego 6 Day Plan
General
Beginner
Machine strength
Plan Details
The Jamie Dorego 6 Day Plan routine by m.h.barraclough is a 6 day workout plan. It is a beginner level plan to achieve general fitness goals.
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Routine detail
Mon
Workout 1
Est. 0 min
11 exercises
T Bar Row
4 Sets x 20,15,12,10 Reps
Machine Seated Row
4 Sets x 20,15,12,10 Reps
Cable Front Lat Pulldown (Close Grip)
4 Sets x 20,15,12,10 Reps
Cable Rear Pulldown (Wide Grip)
4 Sets x 20,15,12,10 Reps
Cable Seated Row
4 Sets x 20,15,12,10 Reps
Cable Incline Pulldown (Supine)
4 Sets x 20,15,12,10 Reps
Leverage Machine High Row
4 Sets x 20,15,12,10 Reps
Barbell Deadlift
1 Set x 20 Reps
Dumbbell Shoulder Shrug
4 Sets x 20,15,12,10 Reps
Cable Drag Curl
4 Sets x 20,15,12,10 Reps
Barbell Preacher Curl
4 Sets x 20,15,12,10 Reps
Tue
Workout 2
Est. 0 min
8 exercises
Cable Incline Fly
4 Sets x 20,15,12,10 Reps
Leverage Chest Press
4 Sets x 20,15,12,10 Reps
Leverage Decline Chest Press
4 Sets x 20,15,12,10 Reps
Machine Incline Chest Press
4 Sets x 20,15,12,10 Reps
Cable Upper Chest Crossover
4 Sets x 20,15,12,10 Reps
Cable Rope Overhead Tricep Extension
4 Sets x 20,15,12,10 Reps
Cable Shoulder Extension
4 Sets x 20,15,12,10 Reps
Dip
4 Sets x 20,15,12,10 Reps
Wed
Workout 3
Est. 0 min
9 exercises
Machine Single-Leg Extension
4 Sets x 20,15,12,10 Reps
Hack Squat
4 Sets x 20,15,12,10 Reps
Machine Leg Press
4 Sets x 20,15,12,10 Reps
Machine Leg Press (Narrow Stance)
4 Sets x 20,15,12,10 Reps
Machine Single-Leg Curl
4 Sets x 20,15,12,10 Reps
Machine Leg Press (Wide Stance)
4 Sets x 20,15,12,10 Reps
Machine Seated Leg Curl
4 Sets x 20,15,12,10 Reps
Machine Leg Curl (Prone)
4 Sets x 20,15,12,10 Reps
Barbell Lunge
3 Sets x 30 Reps
Thu
Workout 4
Est. 0 min
8 exercises
Dumbbell Alternating Deltoid Raise
4 Sets x 20,15,12,10 Reps
Smith Machine Shoulder Press (Wide Grip)
4 Sets x 20,15,12,10 Reps
Machine Reverse Fly
4 Sets x 20,15,12,10 Reps
Smith Machine Shoulder Press (Close Grip)
4 Sets x 20,15,12,10 Reps
Machine Deltoid Raise
4 Sets x 20,15,12,10 Reps
Dumbbell Hammer Curl
4 Sets x 20,15,12,10 Reps
Preacher Curl Machine
4 Sets x 20,15,12,10 Reps
Cable Drag Curl
4 Sets x 20,15,12,10 Reps
Fri
Workout 5
Est. 0 min
8 exercises
T Bar Row
4 Sets x 20,15,12,10 Reps
Machine Seated Row
4 Sets x 20,15,12,10 Reps
Leverage Machine Iso Row
4 Sets x 20,15,12,10 Reps
Cable Front Lat Pulldown (Close Grip)
4 Sets x 20,15,12,10 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 20,15,12,10 Reps
Cable Rope High Pulley Tricep Extension
4 Sets x 20,15,12,10 Reps
Machine Tricep Extension
4 Sets x 20,15,12,10 Reps
Dumbbell Pullover
4 Sets x 20,15,12,10 Reps
Sat
Workout 6
Est. 0 min
8 exercises
Machine Single-Leg Curl
4 Sets x 20,15,12,10 Reps
Machine Leg Press (Wide Stance)
4 Sets x 20,15,12,10 Reps
Machine Seated Leg Curl
4 Sets x 20,15,12,10 Reps
Machine Leg Curl (Prone)
4 Sets x 20,15,12,10 Reps
Machine Leg Extension
4 Sets x 20,15,12,10 Reps
Hack Squat
4 Sets x 20,15,12,10 Reps
Machine Leg Press
4 Sets x 20,15,12,10 Reps
Barbell Lunge
3 Sets x 30 Reps
