6 Days - 20 Minutes
General
Intermediate
Barbell
Plan Details
The 6 Days - 20 Minutes routine by oneadamtwelve is a 7 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Based on program proposed on Mind Pump Podcast Episode 1890. 6 Days of good technique, 20 minute, 2 lift workout.
Routine detail
Mon
Row and Triceps
Est. 16 min
2 exercises
Barbell Bent-Over Row
4 Sets x 6 Reps
Barbell Tricep Extension
3 Sets x 8 Reps
Tue
Bench and Curls
Est. 19 min
2 exercises
Barbell Bench Press
4 Sets x 6 Reps
Barbell Curl
4 Sets x 6 Reps
Wed
Deadlift and Shoulder Raises
Est. 21 min
3 exercises
Barbell Deadlift
4 Sets x 5 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Dumbbell Front Raise
3 Sets x 8 Reps
Thu
Row and Curl
Est. 20 min
2 exercises
Barbell Bent-Over Row (Reverse Grip)
4 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
4 Sets x 6 Reps
Fri
Incline Bench and Pull Up
Est. 19 min
2 exercises
Dumbbell Incline Bench Press
4 Sets x 6 Reps
Pull-Up
4 Sets x 5 Reps
Sat
Deadlift and Abs
Est. 18 min
2 exercises
Barbell Deadlift
4 Sets x 5 Reps
Air Bike
3 Sets x 20 Reps
Any
Squat and Incline Bench
Est. 19 min
2 exercises
Barbell Squat
4 Sets x 5 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
