6 days workout - JEFIT

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6 days workout - JEFIT

6 days workout banner

6 days workout

Bulking

Advanced

Machine strength

Plan Details

The 6 days workout routine by borati is a 6 day workout plan. It is an advanced level plan to achieve bulking fitness goals.

Some week I combine back and shoulder too one day workout

Routine detail

Day 1

chest

Est. 76 min

9 exercises

Barbell Bench Press Demonstration

Barbell Bench Press

4 Sets x 10 Reps

Barbell Incline Bench Press Demonstration

Barbell Incline Bench Press

4 Sets x 10 Reps

Dumbbell Bench Press Demonstration

Dumbbell Bench Press

3 Sets x 10 Reps

Machine Fly Demonstration

Machine Fly

4 Sets x 10 Reps

Dumbbell Incline Bench Press Demonstration

Dumbbell Incline Bench Press

4 Sets x 10 Reps

Dumbbell Decline Bench Press Demonstration

Dumbbell Decline Bench Press

4 Sets x 10 Reps

Cable Cross-Over Demonstration

Cable Cross-Over

4 Sets x 10 Reps

Cable Lower Chest Raise Demonstration

Cable Lower Chest Raise

4 Sets x 8 Reps

plate press Demonstration

plate press

3 Sets x 8 Reps

Day 2

back

Est. 55 min

8 exercises

Barbell Bent-Over Row Demonstration

Barbell Bent-Over Row

3 Sets x 10 Reps

Cable Lat Pulldown (Wide Grip) Demonstration

Cable Lat Pulldown (Wide Grip)

3 Sets x 10 Reps

Cable Seated Row Demonstration

Cable Seated Row

3 Sets x 10 Reps

Dumbbell One-Arm Row Demonstration

Dumbbell One-Arm Row

3 Sets x 10 Reps

Cable Elevated Row Demonstration

Cable Elevated Row

3 Sets x 10 Reps

Cable Rear Pulldown (Wide Grip) Demonstration

Cable Rear Pulldown (Wide Grip)

3 Sets x 10 Reps

T Bar Row Demonstration

T Bar Row

3 Sets x 8 Reps

Back Hyperextension Demonstration

Back Hyperextension

3 Sets x 10 Reps

Day 3

shoulder

Est. 54 min

8 exercises

Dumbbell Seated Arnold Press Demonstration

Dumbbell Seated Arnold Press

3 Sets x 8 Reps

Barbell Front Raise Demonstration

Barbell Front Raise

3 Sets x 10 Reps

Dumbbell Upright Row Demonstration

Dumbbell Upright Row

3 Sets x 10 Reps

Dumbbell One-Arm Front Raise Demonstration

Dumbbell One-Arm Front Raise

3 Sets x 10 Reps

Dumbbell Lateral Raise Demonstration

Dumbbell Lateral Raise

3 Sets x 10 Reps

Machine Reverse Fly Demonstration

Machine Reverse Fly

3 Sets x 10 Reps

Barbell Shrug Demonstration

Barbell Shrug

3 Sets x 8 Reps

Cable Rope Face Pull Demonstration

Cable Rope Face Pull

3 Sets x 8 Reps

Day 4

leg

Est. 35 min

5 exercises

Machine Leg Extension Demonstration

Machine Leg Extension

3 Sets x 10 Reps

Machine Seated Leg Curl Demonstration

Machine Seated Leg Curl

3 Sets x 10 Reps

Barbell Squat Demonstration

Barbell Squat

3 Sets x 10 Reps

Machine Leg Press Demonstration

Machine Leg Press

3 Sets x 10 Reps

Barbell Standing Calf Raise Demonstration

Barbell Standing Calf Raise

3 Sets x 10 Reps

Day 6

Biceps

Est. 126 min

9 exercises

Barbell Curl Demonstration

Barbell Curl

4 Sets x 8 Reps

Dumbbell Hammer Curl Demonstration

Dumbbell Hammer Curl

4 Sets x 8 Reps

EZ Bar Close Grip Curl Demonstration

EZ Bar Close Grip Curl

4 Sets x 8 Reps

Dumbbell Preacher Curl Demonstration

Dumbbell Preacher Curl

4 Sets x 8 Reps

Cable Seated Bicep Curl Demonstration

Cable Seated Bicep Curl

3 Sets x 8 Reps

Barbell Spider Curl Demonstration

Barbell Spider Curl

4 Sets x 8 Reps

Cable Standing Curl Demonstration

Cable Standing Curl

4 Sets x 8 Reps

Cable Dual Overhead Curl Demonstration

Cable Dual Overhead Curl

4 Sets x 8 Reps

Treadmill Running Demonstration

Treadmill Running

1 Set

Day 7

Triceps

Est. 57 min

7 exercises

Barbell Seated Tricep Extension Demonstration

Barbell Seated Tricep Extension

4 Sets x 8 Reps

Barbell Bench Press (Close Grip) Demonstration

Barbell Bench Press (Close Grip)

4 Sets x 8 Reps

Dumbbell Tricep Extension (Floor, Supine) Demonstration

Dumbbell Tricep Extension (Floor, Supine)

4 Sets x 8 Reps

Dumbbell One-Arm Tricep Kickback Demonstration

Dumbbell One-Arm Tricep Kickback

4 Sets x 8 Reps

Cable Tricep Pushdown (Rope) Demonstration

Cable Tricep Pushdown (Rope)

4 Sets x 8 Reps

Cable Rope High Pulley Tricep Extension Demonstration

Cable Rope High Pulley Tricep Extension

4 Sets x 8 Reps

Tricep Push-Up Demonstration

Tricep Push-Up

4 Sets x 8 Reps