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
4 Sets x 12 Reps
Dumbbell Fly
4 Sets x 12 Reps
Barbell Incline Bench Press
4 Sets x 12 Reps
Dumbbell Incline Fly
4 Sets x 12 Reps
Machine Assisted Dip
4 Sets x 12 Reps
Machine Fly
4 Sets x 12 Reps
Barbell Decline Bench Press
4 Sets x 12 Reps
Cable Cross-Over
4 Sets x 12 Reps
Cable Cross-Over
4 Sets x 12 Reps
Day 2
Biceps/Triceps
Est. 127 min
13 exercises
Barbell Curl
4 Sets x 12 Reps
Dumbbell Alternating Incline Curl
4 Sets x 12 Reps
Dumbbell Hammer Curl
4 Sets x 12 Reps
Dumbbell Concentration Curl
4 Sets x 12 Reps
Dumbbell Tricep Extension
4 Sets x 12 Reps
EZ Bar Tricep Extension (Close Grip)
4 Sets x 12 Reps
Cable Shoulder Extension
4 Sets x 12 Reps
Dumbbell One-Arm Tricep Kickback
4 Sets x 12 Reps
Barbell Wrist Curl (Posterior)
4 Sets x 12 Reps
EZ Bar Curl (Reverse Grip)
4 Sets x 12 Reps
Cable Bicep Curl (Close Grip)
4 Sets x 12 Reps
Cable Rope Hammer Curl
4 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 12 Reps
Day 3
Shoulders
Est. 88 min
9 exercises
Barbell Rear Military Press
4 Sets x 12 Reps
Dumbbell Seated Arnold Press
4 Sets x 12 Reps
Dumbbell Lateral Raise
4 Sets x 12 Reps
Dumbbell Alternating Front Raise
4 Sets x 12 Reps
Dumbbell Seated Bent-Over Reverse Fly
4 Sets x 12 Reps
Dumbbell Shoulder Shrug
4 Sets x 12 Reps
Cable Rope Face Pull
4 Sets x 12 Reps
Barbell Upright Row
4 Sets x 12 Reps
Barbell Military Press
4 Sets x 12 Reps
Day 4
Legs
Est. 67 min
7 exercises
Barbell Squat
4 Sets x 12 Reps
Machine Leg Press
4 Sets x 12 Reps
Machine Leg Extension
4 Sets x 12 Reps
Machine Leg Curl (Prone)
4 Sets x 12 Reps
Machine Hip Adduction
4 Sets x 12 Reps
Machine Calf Raise
4 Sets x 12 Reps
Dumbbell Lunge
4 Sets x 12 Reps
Day 5
Back
Est. 80 min
8 exercises
Cable Lat Pulldown (Wide Grip)
4 Sets x 12 Reps
Cable Seated Row
4 Sets x 12 Reps
Barbell Bent-Over Row
4 Sets x 12 Reps
T Bar Row
4 Sets x 12 Reps
Barbell Pullover
4 Sets x 12 Reps
Barbell Deadlift
4 Sets x 12 Reps
Dumbbell One-Arm Row
4 Sets x 12 Reps
Machine Reverse Lat Pulldown (Close Grip)
4 Sets x 12 Reps
Day 6
Abs
Est. 47 min
14 exercises
Air Bike
1 Set x 20 Reps
Plank
1 Set
Mountain Climber
1 Set x 40 Reps
Crunch
1 Set x 30 Reps
Weight Plate Russian Twist
1 Set x 20 Reps
Jackknife Sit-Up
1 Set x 12 Reps
Barbell Ab Rollout
1 Set x 1 Rep
Barbell Ab Rollout (Kneeling)
1 Set x 1 Rep
Alternating Floor Leg Raise
1 Set x 1 Rep
Leg Raise
1 Set x 1 Rep
Hanging Knee Raise
1 Set x 1 Rep
Hanging Leg Raise
1 Set x 1 Rep
Machine Ab Crunch
1 Set x 1 Rep
Cable Kneeling Crunch
1 Set x 1 Rep
