UongKuntharo

Aug 23rd 2022

TRY IT OUT

DOWNLOAD

UongKuntharo's 6 Day Plan 2.0

DOWNLOADS/VIEWS: 0/55

RATING: 0 (FROM 0 JEFIT MEMBERS)

6 DAYS - General Fitness - Beginner

Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine

This plan supports Interval mode and Audio Cue & Pro Tips

Enter your routine description

Leg day 7 exercises, 0 min

Chest 8 exercises, 0 min

Barbell Bench Press	3x8 reps	rest: 60s
Dumbbell Incline Bench Press	3x8 reps	rest: 60s
Dumbbell Decline Bench Press	3x8 reps	rest: 60s
Dumbbell Fly	3x8 reps	rest: 60s
Dumbbell Incline Bench Press (Hammer Grip)	3x8 reps	rest: 60s
Push-Up	3x8 reps	rest: 60s
Dumbbell Deep Push-Up	3x8 reps	rest: 60s
Push-Up (Close Hand)	3x8 reps	rest: 60s

Back 7 exercises, 0 min

Pull-Up	3x8 reps	rest: 60s
Dumbbell One-Arm Row	3x8 reps	rest: 60s
Dumbbell Shoulder Shrug	3x8 reps	rest: 60s
Dumbbell Bent-Over Row	3x8 reps	rest: 60s
Barbell Bent-Over Row (Reverse Grip)	3x8 reps	rest: 60s
Barbell Bent-Over Row	3x8 reps	rest: 60s
Barbell Romanian Deadlift	3x8 reps	rest: 60s

Abs and Forearm 10 exercises, 0 min

Hanging Leg Raise	3x8 reps	rest: 60s
Sit-Up	3x8 reps	rest: 60s
Bench Weighted Decline Crunch	3x8 reps	rest: 60s
Weight Plate Russian Twist	3x8 reps	rest: 60s
Decline Bench Ab Reach	3x8 reps	rest: 60s
Barbell Wrist Curl (Posterior)	3x8 reps	rest: 60s
Barbell Reverse Curl	3x8 reps	rest: 60s
Barbell Wrist Curl (Palms Up)	3x8 reps	rest: 60s
Barbell Wrist Curl (Palms Down)	3x8 reps	rest: 60s
Barbell Preacher Curl (Overhand)	3x8 reps	rest: 60s

Bicep and tricep 10 exercises, 0 min

Barbell Curl	3x8 reps	rest: 60s
Dumbbell Incline Curl	3x8 reps	rest: 60s
Dumbbell Concentration Curl	3x8 reps	rest: 60s
Barbell Preacher Curl	3x8 reps	rest: 60s
Dumbbell Spider Curl	3x8 reps	rest: 60s
Barbell Tricep Extension	3x8 reps	rest: 60s
Dumbbell One-Arm Tricep Kickback	3x8 reps	rest: 60s
Dumbbell Seated Tricep Press	3x8 reps	rest: 60s
Tricep Push-Up	3x8 reps	rest: 60s
Barbell Pin Press	3x8 reps	rest: 60s

Shoulder 7 exercises, 0 min

Dumbbell Seated Shoulder Press	3x8 reps	rest: 60s
Barbell Upright Row	3x8 reps	rest: 60s
Barbell Military Press	3x8 reps	rest: 60s
Barbell Front Raise	3x8 reps	rest: 60s
Dumbbell Seated Side Lateral Raise	3x8 reps	rest: 60s
Barbell Clean and Jerk	3x8 reps	rest: 60s
Dumbbell Seated Arnold Press	3x8 reps	rest: 60s