General Fitness 6/1 Routine
General
Intermediate
Body
Plan Details
The General Fitness 6/1 Routine routine by themanderbeast is a 7 day workout plan. It is an intermediate level plan to achieve general fitness goals.
3-day full body strength training (gym) 2-day bodyweight HIIT 3-day bodyweight core Sprinkled with cardio And a daily dollop of stretching
Routine detail
Mon
Machine Strength & Stretching
23 exercises
Elliptical Training
1 Set
Machine Decline Chest Press
3 Sets x 12 Reps
Machine Seated Row
3 Sets x 12 Reps
Machine Incline Chest Press
3 Sets x 12 Reps
Machine Squat
3 Sets x 12 Reps
Machine Leg Extension
3 Sets x 12 Reps
Machine Single-Leg Curl
3 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 12 Reps
Cable V-Bar Row
3 Sets x 12 Reps
Calf Press On Leg Press
3 Sets x 12 Reps
Machine Shoulder Press
3 Sets x 12 Reps
Shoulder Stretch
1 Set
Tricep Stretch
1 Set
Shoulder Stretch
1 Set
Tricep Stretch
1 Set
Wide Leg Stretch
1 Set
Mighty Pose
1 Set
Extended Arm Child Pose
1 Set
Cat Stretch
1 Set
Hip Stretch
1 Set
Hip Stretch
1 Set
Toe Touch Stretch
1 Set
Dynamic Chest Stretch
1 Set
Tue
Core, HIIT, & Stretching
29 exercises
Running
1 Set
Plank
3 Sets
Side Plank
3 Sets
Side Plank
3 Sets
Jackknife Sit-Up
3 Sets x 15 Reps
Cross Body Crunch
3 Sets x 15 Reps
Bent Knee Hip Raise
3 Sets x 15 Reps
Leg Raise
3 Sets x 15 Reps
Alternating Heel Touch
3 Sets x 15 Reps
Bodyweight Squat
3 Sets
Bodyweight Side Lunge
3 Sets
Bodyweight Side Lunge
3 Sets
Leg Swing
3 Sets
Back Extension (Prone)
3 Sets
Bird Dog
3 Sets
Push-Up
3 Sets
Machine Seated Tricep Dip
3 Sets
Shoulder Stretch
1 Set
Tricep Stretch
1 Set
Shoulder Stretch
1 Set
Tricep Stretch
1 Set
Wide Leg Stretch
1 Set
Mighty Pose
1 Set
Extended Arm Child Pose
1 Set
Cat Stretch
1 Set
Hip Stretch
1 Set
Hip Stretch
1 Set
Toe Touch Stretch
1 Set
Dynamic Chest Stretch
1 Set
Wed
Machine Strength & Stretching
23 exercises
Elliptical Training
1 Set
Machine Decline Chest Press
3 Sets x 12 Reps
Machine Seated Row
3 Sets x 12 Reps
Machine Incline Chest Press
3 Sets x 12 Reps
Machine Squat
3 Sets x 12 Reps
Machine Leg Extension
3 Sets x 12 Reps
Machine Single-Leg Curl
3 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 12 Reps
Cable V-Bar Row
3 Sets x 12 Reps
Calf Press On Leg Press
3 Sets x 12 Reps
Machine Shoulder Press
3 Sets x 12 Reps
Shoulder Stretch
1 Set
Tricep Stretch
1 Set
Shoulder Stretch
1 Set
Tricep Stretch
1 Set
Wide Leg Stretch
1 Set
Mighty Pose
1 Set
Extended Arm Child Pose
1 Set
Cat Stretch
1 Set
Hip Stretch
1 Set
Hip Stretch
1 Set
Toe Touch Stretch
1 Set
Dynamic Chest Stretch
1 Set
Thu
Core, HIIT, & Stretching
29 exercises
Running
1 Set
Plank
3 Sets
Side Plank
3 Sets
Side Plank
3 Sets
Jackknife Sit-Up
3 Sets x 15 Reps
Cross Body Crunch
3 Sets x 15 Reps
Bent Knee Hip Raise
3 Sets x 15 Reps
Leg Raise
3 Sets x 15 Reps
Alternating Heel Touch
3 Sets x 15 Reps
Bodyweight Squat
3 Sets
Bodyweight Side Lunge
3 Sets
Bodyweight Side Lunge
3 Sets
Leg Swing
3 Sets
Back Extension (Prone)
3 Sets
Bird Dog
3 Sets
Push-Up
3 Sets
Machine Seated Tricep Dip
3 Sets
Shoulder Stretch
1 Set
Tricep Stretch
1 Set
Shoulder Stretch
1 Set
Tricep Stretch
1 Set
Wide Leg Stretch
1 Set
Mighty Pose
1 Set
Extended Arm Child Pose
1 Set
Cat Stretch
1 Set
Hip Stretch
1 Set
Hip Stretch
1 Set
Toe Touch Stretch
1 Set
Dynamic Chest Stretch
1 Set
Fri
Freeweight Strength & Stretching
26 exercises
Rowing
1 Set
Dumbbell Alternating Bicep Curl
3 Sets x 12 Reps
Dumbbell Front Raise
3 Sets x 12 Reps
Dumbbell Bench Press
3 Sets x 12 Reps
Dumbbell Fly
3 Sets x 12 Reps
Dumbbell Tricep Extension
3 Sets x 15 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 12 Reps
Dumbbell Seated Shoulder Press
3 Sets x 12 Reps
Dumbbell One-Arm Row
3 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Dumbbell Lunge
3 Sets x 16 Reps
Dumbbell Plie Squat
3 Sets x 20 Reps
Dumbbell Step-Up
3 Sets x 16 Reps
Dumbbell Deadlift
3 Sets x 20 Reps
Shoulder Stretch
1 Set
Tricep Stretch
1 Set
Shoulder Stretch
1 Set
Tricep Stretch
1 Set
Wide Leg Stretch
1 Set
Mighty Pose
1 Set
Extended Arm Child Pose
1 Set
Cat Stretch
1 Set
Hip Stretch
1 Set
Hip Stretch
1 Set
Toe Touch Stretch
1 Set
Dynamic Chest Stretch
1 Set
Sat
Core, Cardio, & Stretching
21 exercises
Running
1 Set
Plank
3 Sets
Side Plank
3 Sets
Side Plank
3 Sets
Jackknife Sit-Up
3 Sets x 15 Reps
Cross Body Crunch
3 Sets x 15 Reps
Bent Knee Hip Raise
3 Sets x 15 Reps
Leg Raise
3 Sets x 15 Reps
Alternating Heel Touch
3 Sets x 15 Reps
Shoulder Stretch
1 Set
Tricep Stretch
1 Set
Shoulder Stretch
1 Set
Tricep Stretch
1 Set
Wide Leg Stretch
1 Set
Mighty Pose
1 Set
Extended Arm Child Pose
1 Set
Cat Stretch
1 Set
Hip Stretch
1 Set
Hip Stretch
1 Set
Toe Touch Stretch
1 Set
Dynamic Chest Stretch
1 Set
Sun
Rest Day
0 exercises
This day is empty
