6 Day Routine - JEFIT

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6 Day Routine - JEFIT

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6 Day Routine

General

Intermediate

Machine strength

Plan Details

The 6 Day Routine routine by JamesGerminaro is a 6 day workout plan. It is an intermediate level plan to achieve general fitness goals.

Day 1: Chest Day 2: Biceps/Triceps Day 3: Shoulders Day 4: Legs Day 5: Back Day 6: Abs Day 7: Rest

Routine detail

Day 1

Chest

Est. 91 min

9 exercises

Barbell Bench Press Demonstration

Barbell Bench Press

4 Sets x 12 Reps

Dumbbell Fly Demonstration

Dumbbell Fly

4 Sets x 12 Reps

Barbell Incline Bench Press Demonstration

Barbell Incline Bench Press

4 Sets x 12 Reps

Dumbbell Incline Fly Demonstration

Dumbbell Incline Fly

4 Sets x 12 Reps

Machine Assisted Dip Demonstration

Machine Assisted Dip

4 Sets x 12 Reps

Machine Fly Demonstration

Machine Fly

4 Sets x 12 Reps

Barbell Decline Bench Press Demonstration

Barbell Decline Bench Press

4 Sets x 12 Reps

Cable Cross-Over Demonstration

Cable Cross-Over

4 Sets x 12 Reps

Cable Cross-Over Demonstration

Cable Cross-Over

4 Sets x 12 Reps

Day 2

Biceps/Triceps

Est. 127 min

13 exercises

Barbell Curl Demonstration

Barbell Curl

4 Sets x 12 Reps

Dumbbell Alternating Incline Curl Demonstration

Dumbbell Alternating Incline Curl

4 Sets x 12 Reps

Dumbbell Hammer Curl Demonstration

Dumbbell Hammer Curl

4 Sets x 12 Reps

Dumbbell Concentration Curl Demonstration

Dumbbell Concentration Curl

4 Sets x 12 Reps

Dumbbell Tricep Extension Demonstration

Dumbbell Tricep Extension

4 Sets x 12 Reps

EZ Bar Tricep Extension (Close Grip) Demonstration

EZ Bar Tricep Extension (Close Grip)

4 Sets x 12 Reps

Cable Shoulder Extension Demonstration

Cable Shoulder Extension

4 Sets x 12 Reps

Dumbbell One-Arm Tricep Kickback Demonstration

Dumbbell One-Arm Tricep Kickback

4 Sets x 12 Reps

Barbell Wrist Curl (Posterior) Demonstration

Barbell Wrist Curl (Posterior)

4 Sets x 12 Reps

EZ Bar Curl (Reverse Grip) Demonstration

EZ Bar Curl (Reverse Grip)

4 Sets x 12 Reps

Cable Bicep Curl (Close Grip) Demonstration

Cable Bicep Curl (Close Grip)

4 Sets x 12 Reps

Cable Rope Hammer Curl Demonstration

Cable Rope Hammer Curl

4 Sets x 12 Reps

Cable Tricep Pushdown (Rope) Demonstration

Cable Tricep Pushdown (Rope)

4 Sets x 12 Reps

Day 3

Shoulders

Est. 88 min

9 exercises

Barbell Rear Military Press Demonstration

Barbell Rear Military Press

4 Sets x 12 Reps

Dumbbell Seated Arnold Press Demonstration

Dumbbell Seated Arnold Press

4 Sets x 12 Reps

Dumbbell Lateral Raise Demonstration

Dumbbell Lateral Raise

4 Sets x 12 Reps

Dumbbell Alternating Front Raise Demonstration

Dumbbell Alternating Front Raise

4 Sets x 12 Reps

Dumbbell Seated Bent-Over Reverse Fly Demonstration

Dumbbell Seated Bent-Over Reverse Fly

4 Sets x 12 Reps

Dumbbell Shoulder Shrug Demonstration

Dumbbell Shoulder Shrug

4 Sets x 12 Reps

Cable Rope Face Pull Demonstration

Cable Rope Face Pull

4 Sets x 12 Reps

Barbell Upright Row Demonstration

Barbell Upright Row

4 Sets x 12 Reps

Barbell Military Press Demonstration

Barbell Military Press

4 Sets x 12 Reps

Day 4

Legs

Est. 67 min

7 exercises

Barbell Squat Demonstration

Barbell Squat

4 Sets x 12 Reps

Machine Leg Press Demonstration

Machine Leg Press

4 Sets x 12 Reps

Machine Leg Extension Demonstration

Machine Leg Extension

4 Sets x 12 Reps

Machine Leg Curl (Prone) Demonstration

Machine Leg Curl (Prone)

4 Sets x 12 Reps

Machine Hip Adduction Demonstration

Machine Hip Adduction

4 Sets x 12 Reps

Machine Calf Raise Demonstration

Machine Calf Raise

4 Sets x 12 Reps

Dumbbell Lunge Demonstration

Dumbbell Lunge

4 Sets x 12 Reps

Day 5

Back

Est. 80 min

8 exercises

Cable Lat Pulldown (Wide Grip) Demonstration

Cable Lat Pulldown (Wide Grip)

4 Sets x 12 Reps

Cable Seated Row Demonstration

Cable Seated Row

4 Sets x 12 Reps

Barbell Bent-Over Row Demonstration

Barbell Bent-Over Row

4 Sets x 12 Reps

T Bar Row Demonstration

T Bar Row

4 Sets x 12 Reps

Barbell Pullover Demonstration

Barbell Pullover

4 Sets x 12 Reps

Barbell Deadlift Demonstration

Barbell Deadlift

4 Sets x 12 Reps

Dumbbell One-Arm Row Demonstration

Dumbbell One-Arm Row

4 Sets x 12 Reps

Machine Reverse Lat Pulldown (Close Grip) Demonstration

Machine Reverse Lat Pulldown (Close Grip)

4 Sets x 12 Reps

Day 6

Abs

Est. 47 min

14 exercises

Air Bike Demonstration

Air Bike

1 Set x 20 Reps

Plank Demonstration

Plank

1 Set

Mountain Climber Demonstration

Mountain Climber

1 Set x 40 Reps

Crunch Demonstration

Crunch

1 Set x 30 Reps

Weight Plate Russian Twist Demonstration

Weight Plate Russian Twist

1 Set x 20 Reps

Jackknife Sit-Up Demonstration

Jackknife Sit-Up

1 Set x 12 Reps

Barbell Ab Rollout Demonstration

Barbell Ab Rollout

1 Set x 1 Rep

Barbell Ab Rollout (Kneeling) Demonstration

Barbell Ab Rollout (Kneeling)

1 Set x 1 Rep

Alternating Floor Leg Raise Demonstration

Alternating Floor Leg Raise

1 Set x 1 Rep

Leg Raise Demonstration

Leg Raise

1 Set x 1 Rep

Hanging Knee Raise Demonstration

Hanging Knee Raise

1 Set x 1 Rep

Hanging Leg Raise Demonstration

Hanging Leg Raise

1 Set x 1 Rep

Machine Ab Crunch Demonstration

Machine Ab Crunch

1 Set x 1 Rep

Cable Kneeling Crunch Demonstration

Cable Kneeling Crunch

1 Set x 1 Rep