6-Pack And Jacked for Punta Cana
General
Beginner
Machine strength
Plan Details
The 6-Pack And Jacked for Punta Cana routine by jaymerk is a 7 day workout plan. It is a beginner level plan to achieve general fitness goals.
Plan your workout online and take it on the go. Jefit’s Advanced Workout Planner is designed to make planning your workout routine for the week simple. Create your own custom workout plan online with the help of the Jefit exercise library and share it with friends or take it on the go with your phone. Set this workout plan as your current routine and then add your own exercises. To attach the workout to your account log in and select “set plan”. The workout will be set as your default workout on the workout tab in-app. If you set the plan as your favorite it will appear under “My Plans”. Whether you’re a fitness beginner or expert - Jefit’s advanced workout planner works for any skill level. Build your own workout plan or generate a workout plan that you can customize to meet your needs. Change the workout schedule to fit your lifestyle and find a routine that works for you.
Routine detail
Day 1
Quads, Lower Abs & Calves
11 exercises
Hack Squat
3 Sets x 8 Reps
Smith Machine Bench Squat
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Bodyweight Walking Lunge
3 Sets x 8 Reps
Bodyweight Squat
3 Sets x 8 Reps
Bodyweight Walking Lunge
3 Sets x 8 Reps
Machine Seated Calf Raise
5 Sets x 30 Reps
Hanging Leg Raise
3 Sets x 50 Reps
Leg Raise
3 Sets x 50 Reps
Day 2
Chest & Shoulders
12 exercises
Dumbbell Bench Press
1 Set x 10 Reps
Dumbbell Bench Press
1 Set x 10 Reps
Dumbbell Bench Press
1 Set x 10 Reps
Cable Incline Press
3 Sets x 12 Reps
Cable Decline Chest Fly
3 Sets x 12 Reps
Push-Up
3 Sets x 100 Reps
Smith Machine Shoulder Press
3 Sets x 12 Reps
Barbell Upright Row
3 Sets x 12 Reps
Cable Lateral Raise
3 Sets x 12 Reps
Cable Front Raise
3 Sets x 12 Reps
Cable Bent-Over Lateral Pulley
3 Sets x 10 Reps
Cable Rope Face Pull
3 Sets x 10 Reps
Day 3
Arms
11 exercises
Cable Tricep Pushdown (Rope)
3 Sets x 12 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 12 Reps
Exercise not found
Dumbbell Alternating Kickback
3 Sets x 10 Reps
Bench Dip
3 Sets x 30 Reps
Tricep Push-Up
3 Sets x 30 Reps
EZ Bar Preacher Curl (Close Grip)
3 Sets x 10 Reps
EZ Bar Curl
3 Sets x 10 Reps
Dumbbell Reverse Bicep Curl
3 Sets x 10 Reps
Dumbbell Hammer Curl
3 Sets x 10 Reps
Cable One-Arm Bicep Curl
3 Sets x 10 Reps
Day 4
Lower Back, Hamstrings & Upper Abs
5 exercises
Barbell Deadlift
3 Sets x 10 Reps
Machine Seated Leg Curl
3 Sets x 10 Reps
Cable Deadlift
3 Sets x 10 Reps
Decline Bench Rotational Sit-Up
3 Sets x 30 Reps
Cross Body Crunch
3 Sets x 30 Reps
Day 5
Upper Back & Calves
8 exercises
Cable Grip Lat Pulldown (Narrow Grip)
3 Sets x 12 Reps
Pull-Up
3 Sets x 10 Reps
Cable Rope Lat Pulldown
3 Sets x 10 Reps
Dumbbell One-Arm Row
3 Sets x 10 Reps
Barbell Inverted Row
3 Sets x 10 Reps
Dumbbell One-Arm Pullover
3 Sets x 15 Reps
Dumbbell Shoulder Shrug
3 Sets x 15 Reps
Calf Press On Leg Press
5 Sets x 20 Reps
Day 6
W2 Quads, Lower Abs & Calves
17 exercises
Machine Leg Extension
1 Set x 20 Reps
Machine Leg Extension
1 Set x 10 Reps
Machine Leg Extension
1 Set x 20 Reps
Machine Leg Press
1 Set x 30 Reps
Machine Leg Press
1 Set x 20 Reps
Machine Leg Press
1 Set x 10 Reps
Machine Leg Press
1 Set x 20 Reps
Machine Leg Press
1 Set x 30 Reps
Barbell Lunge
3 Sets x 10 Reps
Machine Seated Calf Raise
1 Set x 30 Reps
Machine Seated Calf Raise
1 Set x 20 Reps
Machine Seated Calf Raise
1 Set x 10 Reps
Machine Seated Calf Raise
1 Set x 20 Reps
Machine Seated Calf Raise
1 Set x 30 Reps
Leg Raise
3 Sets x 15 Reps
Stability Ball Knee Tuck
3 Sets x 20 Reps
Plank
3 Sets
Day 7
W2 Chest & Shoulders
14 exercises
Leverage Decline Chest Press
3 Sets x 8 Reps
Leverage Decline Chest Press
3 Sets x 8 Reps
Leverage Decline Chest Press
3 Sets x 8 Reps
Leverage Decline Chest Press
3 Sets x 8 Reps
Smith Machine Incline Bench Press
3 Sets x 8 Reps
Smith Machine Incline Bench Press
3 Sets x 8 Reps
Smith Machine Incline Bench Press
3 Sets x 8 Reps
Smith Machine Incline Bench Press
3 Sets x 8 Reps
Stability Ball Cable Fly
3 Sets x 8 Reps
Stability Ball Cable Fly
3 Sets x 8 Reps
Stability Ball Cable Fly
3 Sets x 8 Reps
Stability Ball Cable Fly
3 Sets x 8 Reps
Push-Up
3 Sets x 8 Reps
Barbell Front Raise Pullover
3 Sets x 8 Reps
