jorgebasilio

Oct 1st 2022

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jorgebasilio's 6 Days Split Plan

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6 DAYS - General Fitness - Intermediate

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

This plan supports Interval mode and Audio Cue & Pro Tips

This is a split plan designed with the help of the Jefit community for maintaining strength as well as for keeping full-body hypertrophy. Each day provides a variety of stimuli for maximum muscle synergy and faster results.

Biceps, forearms, upper legs 8 exercises, 48 mins

Band Alternating Bicep Curl	3x12 reps	rest: 60s
Dumbbell Reverse Spider Curl	3x15 reps	rest: 0s
Dumbbell One-Arm Incline Curl	3x15 reps	rest: 0s
	3x15 reps	rest: 90s
	3x15 reps	rest: 60s
Dumbbell Squat to Bicep Curl	3x15 reps	rest: 60s
	3x15 reps • 30s	rest: 0s
	3x12 reps • 30s	rest: 60s

Chest, triceps, lower legs 8 exercises, 53 mins

Dumbbell Pullover	3x15 reps	rest: 50s
Dumbbell Incline Fly	3x15 reps	rest: 50s
Bench Push-Up	3x15 reps	rest: 50s
Barbell Bench Press	3x15 reps	rest: 0s
	3x12 reps • 30s	rest: 50s
Barbell Bench Press (Close Grip)	3x15 reps	rest: 0s
Tricep Push-Up	3x15 reps	rest: 50s
Barbell Standing Calf Raise	3x15 reps	rest: 50s

Upper legs, back, glutes 8 exercises, 59 mins

Machine Single-Leg Press	3x15 reps	rest: 0s
Machine Leg Extension	3x15 reps	rest: 60s
Cable Lat Pulldown (Wide Grip)	3x15 reps	rest: 60s
Barbell Romanian Deadlift From Deficit	3x15 reps	rest: 60s
Barbell Seated Good Morning	3x15 reps	rest: 60s
	3x15 reps	rest: 0s
Weight Plate Sissy Squat	3x15 reps	rest: 60s
Superman	3x12 reps	rest: 60s

Shoulders, chest, traps 8 exercises, 56 mins

Band Upright Row	3x15 reps	rest: 60s
Dumbbell Seated Alternating Arnold Press	3x15 reps	rest: 0s
Band Reverse Fly	3x15 reps	rest: 60s
Dumbbell Incline Fly With A Twist	3x15 reps	rest: 60s
Dumbbell Deep Push-Up	3x15 reps	rest: 0s
Band Cross-Over	3x15 reps	rest: 0s
Dumbbell Incline One-Arm Press	3x15 reps	rest: 60s
Dumbbell Shoulder Shrug	3x15 reps	rest: 60s

Biceps, back, core 8 exercises, 49 mins

	3x15 reps	rest: 0s
Band Alternating Bicep Curl	3x12 reps	rest: 60s
	3x15 reps	rest: 60s
Barbell Reverse Curl	3x15 reps	rest: 0s
Barbell Bent-Over Row (Reverse Grip)	3x15 reps	rest: 60s
Band Sit-Up	3x15 reps	rest: 0s
Plank	3x12 reps	rest: 60s
Barbell Seated Twist	3x15 reps	rest: 60s

Upper legs, glutes, traps 8 exercises, 50 mins

	3x12 reps	rest: 0s
	3x12 reps	rest: 45s
	3x12 reps	rest: 0s
	3x12 reps	rest: 45s
Barbell Deep Squat	3x20 reps	rest: 75s
Barbell Hip Thrust	3x20 reps	rest: 0s
	3x12 reps	rest: 75s
Barbell Behind the Back Shrug	3x12 reps	rest: 60s

Triceps, chest, shoulders 8 exercises, 56 mins

Cable Tricep Pushdown (Rope)	3x15 reps	rest: 0s
Machine Fly	3x15 reps	rest: 60s
	3x15 reps	rest: 0s
Push-Up (Close Hand)	3x15 reps	rest: 60s
Dumbbell Deep Push-Up	3x15 reps	rest: 60s
Barbell Bench Press	3x15 reps	rest: 60s
Barbell Alternating Press	3x15 reps	rest: 60s
Barbell Upright Row	3x15 reps	rest: 60s

Core, cardio: running 8 exercises, 1 hr 35 mins

Band Sit-Up	3x15 reps	rest: 0s
Plank	3x12 reps • 30s	rest: 45s
Barbell Ab Rollout (Kneeling)	3x50 reps	rest: 0s
	3x12 reps • 30s	rest: 45s
Weighted Crunch	2x12 reps • 45s	rest: 15s
Weight Plate Russian Twist	2x12 reps • 45s	rest: 15s
Reverse Crunch	2x12 reps • 45s	rest: 15s
Running	1x0 reps	rest: 60s