JamesGerminaro

Apr 30th 2018

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6 Day Routine

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5 DAYS - General Fitness - Intermediate

Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine

This plan supports Interval mode and Audio Cue & Pro Tips

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

Chest 9 exercises, 1 hr 30 mins

Biceps/Triceps 13 exercises, 2 hrs 7 mins

Barbell Curl	4x12 reps	rest: 60s
Dumbbell Alternating Incline Curl	4x12 reps	rest: 60s
Dumbbell Hammer Curl	4x12 reps	rest: 60s
Dumbbell Concentration Curl	4x12 reps	rest: 60s
Dumbbell Tricep Extension	4x12 reps	rest: 60s
EZ Bar Tricep Extension (Close Grip)	4x12 reps	rest: 60s
Cable Shoulder Extension	4x12 reps	rest: 60s
Dumbbell One-Arm Tricep Kickback	4x12 reps	rest: 60s
Barbell Wrist Curl (Posterior)	4x12 reps	rest: 60s
EZ Bar Curl (Reverse Grip)	4x12 reps	rest: 60s
Cable Bicep Curl (Close Grip)	4x12 reps	rest: 75s
Cable Rope Hammer Curl	4x12 reps	rest: 75s
Cable Tricep Pushdown (Rope)	4x12 reps	rest: 75s

Shoulders 9 exercises, 1 hr 28 mins

Barbell Rear Military Press	4x12 reps	rest: 60s
Dumbbell Seated Arnold Press	4x12 reps	rest: 60s
Dumbbell Lateral Raise	4x12 reps	rest: 60s
Dumbbell Alternating Front Raise	4x12 reps	rest: 60s
Dumbbell Seated Bent-Over Reverse Fly	4x12 reps	rest: 60s
Dumbbell Shoulder Shrug	4x12 reps	rest: 60s
Cable Rope Face Pull	4x12 reps	rest: 75s
Barbell Upright Row	4x12 reps	rest: 75s
Barbell Military Press	4x12 reps	rest: 75s

Legs 7 exercises, 1 hr 7 mins

Back 8 exercises, 1 hr 20 mins

Cable Lat Pulldown (Wide Grip)	4x12 reps	rest: 60s
Cable Seated Row	4x12 reps	rest: 60s
Barbell Bent-Over Row	4x12 reps	rest: 60s
T Bar Row	4x12 reps	rest: 60s
Barbell Pullover	4x12 reps	rest: 60s
Barbell Deadlift	4x12 reps	rest: 60s
Dumbbell One-Arm Row	4x12 reps	rest: 75s
Machine Reverse Lat Pulldown (Close Grip)	4x12 reps	rest: 75s

Abs 14 exercises, 46 mins