Michael Joe Blaster 6 Day Plan
General
Advanced
Machine strength
Plan Details
The Michael Joe Blaster 6 Day Plan routine by MichaelJoe27 is a 6 day workout plan. It is an advanced level plan to achieve general fitness goals.
Muscle Blaster
Routine detail
Mon
Chest, Triceps, Abs
Est. 0 min
17 exercises
Dumbbell Incline Bench Press
3 Sets x 12 Reps
Dumbbell Incline Fly
3 Sets x 12 Reps
Dumbbell Tricep Extension
3 Sets x 12 Reps
Barbell Bench Press
3 Sets x 10 Reps
Dumbbell Fly
3 Sets x 12 Reps
Barbell Bench Press (Close Grip)
3 Sets x 10 Reps
Leverage Decline Chest Press
4 Sets x 8 Reps
Dip
4 Sets x 8 Reps
Cable Cross-Over
3 Sets x 20 Reps
Cable Lower Chest Raise
3 Sets x 20 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 20 Reps
Push-Up
2 Sets x 25 Reps
Tricep Push-Up
2 Sets x 25 Reps
Bench Weighted Decline Crunch
2 Sets x 15 Reps
Dumbbell Side Bend
2 Sets x 15 Reps
Weight Plate Russian Twist
2 Sets x 15 Reps
Seated Leg Tuck
2 Sets x 15 Reps
Tue
Back, Biceps, Abs
Est. 0 min
18 exercises
Cable Lat Pulldown (Wide Grip)
3 Sets x 12 Reps
Cable Seated Row
3 Sets x 12 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 15 Reps
Dumbbell One-Arm Row
3 Sets x 10 Reps
Dumbbell Bent-Over Row
3 Sets x 10 Reps
Dumbbell Hammer Curl
3 Sets x 10 Reps
Cable Seated Row
3 Sets x 15 Reps
Cable Front Lat Pulldown (Close Grip)
3 Sets x 15 Reps
Cable Bicep Curl (Close Grip)
3 Sets x 15 Reps
Cable Rear Pulldown (Wide Grip)
3 Sets x 20 Reps
Machine Lat Pulldown (Reverse Grip)
3 Sets x 20 Reps
Dumbbell Incline Curl
3 Sets x 20 Reps
Band Reverse Fly
2 Sets x 40 Reps
Band Alternating Bicep Curl
2 Sets x 8 Reps
Back Hyperextension
2 Sets x 20 Reps
Cable Kneeling Crunch (Rope)
2 Sets x 25 Reps
Stability Ball Trunk Rotation
2 Sets x 20 Reps
Stability Ball Bridge
2 Sets x 20 Reps
Wed
Shoulder & Abs
Est. 0 min
19 exercises
Dumbbell Shoulder Press
3 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Dumbbell Arnold Press
3 Sets x 12 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 40 Reps
Dumbbell Upright Row
3 Sets x 12 Reps
Dumbbell Front Raise
3 Sets x 12 Reps
Dumbbell Bent-Over Reverse Fly
3 Sets x 12 Reps
Cable Seated Rotation (Stability Ball)
3 Sets x 30 Reps
Cable One-Arm Reverse Fly
3 Sets x 15 Reps
Cable Rope Face Pull
3 Sets x 15 Reps
Cable Lateral Raise
3 Sets x 15 Reps
Cable Front Raise
3 Sets x 15 Reps
Barbell Ab Rollout (Kneeling)
3 Sets x 12 Reps
Seated Leg Tuck
3 Sets x 25 Reps
Band Lateral Raise
3 Sets x 30 Reps
Band Upright Row
3 Sets x 30 Reps
Band Shoulder Press
3 Sets x 30 Reps
Stability Ball Crunch
2 Sets x 30 Reps
Back Hyperextension
2 Sets x 25 Reps
Thu
Legs, Abs, Cardio
Est. 0 min
12 exercises
Dumbbell Squat
2 Sets x 15 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 25 Reps
Machine Leg Extension
3 Sets x 15 Reps
Cable Wood Chop
3 Sets x 12 Reps
Machine Leg Curl (Prone)
3 Sets x 15 Reps
Weighted Trunk Rotation
3 Sets x 12 Reps
Bridge
3 Sets
Barbell Deep Squat
3 Sets x 8 Reps
Plank
3 Sets
Stability Ball Crunch
3 Sets x 30 Reps
Dumbbell Calf Raise
3 Sets x 25 Reps
Treadmill Running
5 Sets
Fri
Chest, Back, Shoulders
Est. 0 min
15 exercises
Barbell Bench Press
6 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
6 Sets x 10 Reps
Barbell Shoulder Press
6 Sets x 10 Reps
Cable Cross-Over
2 Sets x 15 Reps
Cable Mid Chest Crossover
2 Sets x 15 Reps
Cable Lower Chest Raise
2 Sets x 15 Reps
Cable Pulldown (Underhand)
2 Sets x 15 Reps
Cable Rear Pulldown (Wide Grip)
2 Sets x 15 Reps
Cable Standing Row
2 Sets x 15 Reps
Cable Lateral Raise
2 Sets x 15 Reps
Cable Upright Row
2 Sets x 15 Reps
Cable External Rotation
2 Sets x 15 Reps
Band Cross-Over
1 Set x 50 Reps
Band Reverse Fly
1 Set x 50 Reps
Band Lateral Raise
1 Set x 50 Reps
Sat
Biceps, Triceps, Forearms
Est. 0 min
14 exercises
Barbell Curl
3 Sets x 12 Reps
Barbell Tricep Extension
3 Sets x 12 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 12 Reps
Dumbbell One-Arm Tricep Extension
3 Sets x 12 Reps
Barbell Bicep Curl (Wide Grip)
3 Sets x 10 Reps
EZ Bar Close Grip Curl
3 Sets x 10 Reps
Dip
3 Sets x 10 Reps
Tricep Push-Up
3 Sets x 12 Reps
Cable Bicep Curl
3 Sets x 20 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 20 Reps
Band Alternating Bicep Curl
3 Sets x 8 Reps
Dumbbell Tricep Extension
3 Sets x 30 Reps
Dumbbell Wrist Curl (Palms Up)
3 Sets x 20 Reps
Dumbbell Wrist Curl (Palms Down)
3 Sets x 20 Reps
