Six-Day Split on Sonic Mill SCM-1148L Multifunction Gym

Plan Details

The Six-Day Split on Sonic Mill SCM-1148L Multifunction Gym routine by PapaRob is a 7 day workout plan. It is a intermediate level plan to achieve general fitness goals.

Plan Description

CHAT GPT - 4 Generated Workout routine using the Jefit app database for the SCM-1148L Sonic Mill mul... Read More

CHAT GPT - 4 Generated Workout routine using the Jefit app database for the SCM-1148L Sonic Mill multifunctional gym, with each day targeting specific muscle groups. Remember that you should always warm up before starting your workout and cool down afterwards. Here is the routine: Monday - Chest: Exercise: Bench Press Machine Setup: Adjust the seat height and backrest angle. Attach the bench press handles to the pulley system. How to Perform: Lie on the bench, grasp the handles, and push them upward until your arms are fully extended. Lower them back to your chest and repeat. JEFIT Exercise Link: Bench Press Exercise: Pec Fly Machine Setup: Keep the seat and backrest in the same position. Attach the pec fly handles to the pulley system. How to Perform: Sit on the bench, hold the handles at shoulder height with your arms extended, then bring them together in front of your chest, squeezing your pecs. Return to the starting position and repeat. JEFIT Exercise Link: Pec Fly Exercise: Incline Chest Press Machine Setup: Adjust the backrest to an incline position. Attach the chest press handles to the pulley system. How to Perform: Sit on the incline bench, grasp the handles, and push them upward until your arms are fully extended. Slowly bring the handles back to your chest and repeat. JEFIT Exercise Link: Incline Bench Press Exercise: Chest Fly Machine Setup: Keep the seat and backrest in the same position. Attach the chest fly handles to the pulley system. How to Perform: Sit on the bench, hold the handles with your arms extended out to your sides, and bring them together in front of your chest, squeezing your pecs. Return to the starting position and repeat. JEFIT Exercise Link: Chest Fly Exercise: Decline Bench Press Machine Setup: Adjust the backrest to a decline position. Attach the bench press handles to the pulley system. How to Perform: Lie on the decline bench, grasp the handles, and push them upward until your arms are fully extended. Lower them back to your chest and repeat. JEFIT Exercise Link: Decline Bench Press Exercise: Chest Press Machine Machine Setup: Keep the seat and backrest in the same position. Attach the chest press handles to the pulley system. How to Perform: Sit on the machine, grasp the handles, and push them forward until your arms are fully extended. Slowly bring the handles back to your chest and repeat. JEFIT Exercise Link: Machine Chest Press Tuesday - Back: Exercise: Lat Pulldown Machine Setup: Attach the lat bar to the pulley system. How to Perform: Sit on the bench, hold the lat bar with a wide grip, and pull it down to your chest. Slowly release and repeat. JEFIT Exercise Link: Lat Pulldown Exercise: Seated Row Machine Setup: Attach the rowing handles to the pulley system. How to Perform: Sit on the bench with your feet on the footrests, hold the handles with your arms extended, and pull them toward your torso. Squeeze your back muscles and return to the starting position. JEFIT Exercise Link: Seated Cable Rows Exercise: Low Row Machine Setup: Sit on the bench with the footrests in front of you. Attach the straight bar to the pulley system. How to Perform: Hold the bar with both hands, palms facing down, and pull it toward your abdomen. Slowly release and repeat. JEFIT Exercise Link: Low Cable Row Exercise: Bent-Over Row Machine Setup: Keep the bench flat. Attach the straight bar to the pulley system. How to Perform: Stand facing the machine, hinge at your hips to bend forward, and hold the bar with both hands, palms facing each other. Pull the bar towards your torso, squeezing your back muscles. Lower it back down and repeat. JEFIT Exercise Link: Bent Over Barbell Row Exercise: Straight Arm Pulldown Machine Setup: Keep the bench flat. Attach the straight bar to the pulley system. How to Perform: Stand facing the machine, hold the bar with both hands, and extend your arms downward until they are fully extended. Slowly return to the starting position and repeat. JEFIT Exercise Link: Straight Arm Pulldown Exercise: One-Arm Dumbbell Row (using pulley and handle attachment) Machine Setup: Attach a single handle to the pulley system. Stand sideways to the machine, holding the handle with one hand. How to Perform: Bend your knees slightly, hinge at the hips, and row the handle towards your torso. Lower it back down and repeat. Switch sides after the set. JEFIT Exercise Link: One-Arm Dumbbell Row Wednesday - Legs: Exercise: Leg Press Machine Setup: Adjust the seat position and backrest angle. Place your feet shoulder-width apart on the foot platform. How to Perform: Push the foot platform away until your legs are fully extended. Slowly bend your knees and lower the platform back down. JEFIT Exercise Link: Leg Press Exercise: Leg Extension Machine Setup: Keep the seat and backrest in the same position. Attach the leg extension attachment to the pulley system. How to Perform: Sit on the bench with your legs extended. Lift the leg extension attachment until your legs are fully extended. Lower it back down and repeat. JEFIT Exercise Link: Leg Extension Exercise: Leg Curl Machine Setup: Keep the seat and backrest in the same position. Attach the leg curl attachment to the pulley system. How to Perform: Lie face down on the bench with your legs extended and secure your ankles under the leg curl pad. Curl your legs up towards your glutes, then lower them back down. JEFIT Exercise Link: Lying Leg Curl Exercise: Calf Raises (using the shoulder pads and calf block) Machine Setup: Stand on the calf block with the shoulder pads resting on your shoulders. Adjust the shoulder pad height as needed. How to Perform: Rise up on your toes, lifting your heels as high as possible, then lower them back down. JEFIT Exercise Link: Calf Raises Exercise: Leg Abduction (using the ankle strap) Machine Setup: Stand next to the machine and attach the ankle strap to one ankle. Keep the seat and backrest in the same position. How to Perform: Move your leg outward, away from your body, against the resistance. Slowly bring it back to the starting position and repeat. Switch sides after the set. JEFIT Exercise Link: Cable Hip Abduction Exercise: Leg Adduction (using the ankle strap) Machine Setup: Stand next to the machine and attach the ankle strap to one ankle. Keep the seat and backrest in the same position. How to Perform: Move your leg inward, across your body, against the resistance. Slowly bring it back to the starting position and repeat. Switch sides after the set. JEFIT Exercise Link: Cable Hip Adduction Thursday - Shoulders: Exercise: Shoulder Press Machine Setup: Adjust the seat height. Attach the shoulder press handles to the pulley system. How to Perform: Sit on the machine, grasp the handles, and push them forward until your arms are fully extended. Slowly bring the handles back to your shoulders and repeat. JEFIT Exercise Link: Machine Shoulder Press Exercise: Lateral Raises Machine Setup: Keep the seat and backrest in the same position. Attach the lateral raise handles to the pulley system. How to Perform: Stand sideways to the machine, hold the handles in front of your thighs, and lift them out to the sides until your arms are parallel to the floor. Lower them back down and repeat. JEFIT Exercise Link: Lateral Raise Exercise: Front Raises Machine Setup: Keep the seat and backrest in the same position. Attach the front raise handles to the pulley system. How to Perform: Stand facing the machine, hold the handles in front of your thighs, and lift them straight up until your arms are parallel to the floor. Lower them back down and repeat. JEFIT Exercise Link: Machine Front Raise Exercise: Rear Delt Fly Machine Setup: Keep the seat and backrest in the same position. Attach the rear delt fly handles to the pulley system. How to Perform: Sit facing the machine, hold the handles with your arms extended in front of your chest, and pull them out to your sides. Squeeze your rear delts, then return to the starting position and repeat. JEFIT Exercise Link: Machine Rear Delt Fly Exercise: Upright Row Machine Setup: Keep the seat and backrest in the same position. Attach the upright row handles to the pulley system. How to Perform: Stand facing the machine, hold the handles with an overhand grip, and pull them up towards your chin. Lower them back down and repeat. JEFIT Exercise Link: Machine Upright Row Exercise: Shoulder Shrug Machine Setup: Keep the seat and backrest in the same position. Attach the shrug handles to the pulley system. How to Perform: Stand facing the machine, hold the handles with your arms at your sides, and shrug your shoulders up towards your ears. Lower them back down and repeat. JEFIT Exercise Link: Machine Shrug Friday - Arms (Biceps and Triceps): Exercise: Bicep Curls Machine Setup: Attach the straight bar to the pulley system. How to Perform: Stand facing the machine, hold the bar with an underhand grip, and curl it up towards your shoulders. Lower it back down and repeat. JEFIT Exercise Link: Standing Biceps Cable Curl Exercise: Tricep Pushdowns Machine Setup: Attach the V-bar to the pulley system. How to Perform: Stand facing the machine, hold the V-bar with an overhand grip, and push it down towards your thighs. Extend your arms fully, then return to the starting position and repeat. JEFIT Exercise Link: Tricep Pushdown Exercise: Tricep Extension Machine Setup: Keep the seat and backrest in the same position. Attach the tricep rope to the pulley system. How to Perform: Stand facing away from the machine, hold the rope with both hands, and extend your arms downward until they are fully extended. Slowly return to the starting position and repeat. JEFIT Exercise Link: Tricep Rope Pushdown Exercise: Hammer Curls (using the straight bar) Machine Setup: Attach the straight bar to the pulley system. How to Perform: Stand facing the machine, hold the bar with a neutral grip (palms facing each other), and curl it up towards your shoulders. Lower it back down and repeat. JEFIT Exercise Link: Hammer Curls Exercise: Concentration Curls (using the straight bar and bench) Machine Setup: Attach the straight bar to the pulley system. Position a bench in front of the machine. How to Perform: Sit on the bench with your legs spread apart, rest your elbow on your thigh, and curl the bar up towards your shoulder. Lower it back down and repeat. Switch sides after the set. JEFIT Exercise Link: Concentration Curl Exercise: Tricep Kickbacks (using the handle attachment) Machine Setup: Attach a single handle to the pulley system. Stand facing the machine, holding the handle with one hand. How to Perform: Bend your knees slightly, hinge at the hips, and extend your arm backward until it is fully extended. Slowly bring it back to the starting position and repeat. Switch sides after the set. JEFIT Exercise Link: One Arm Seated Tricep Extension Saturday - Core and Abs: Exercise: Ab Crunch Machine Setup: Keep the seat and backrest in the same position. Attach the ab crunch attachment to the pulley system. How to Perform: Sit on the bench, place your feet under the footrests, and grasp the handles behind your head. Crunch forward, engaging your core, and then slowly return to the starting position. JEFIT Exercise Link: Cable Crunch Exercise: Russian Twists (using the rotating handle attachment) Machine Setup: Attach the rotating handles to the pulley system. How to Perform: Sit on the bench, hold the rotating handles with both hands, and twist your torso from side to side. Keep your core engaged throughout the movement. JEFIT Exercise Link: Cable Russian Twists Exercise: Hanging Leg Raises (using the straight bar attachment) Machine Setup: Attach the straight bar to the pulley system at a high position. How to Perform: Hang from the bar with your arms extended. Lift your legs up towards your chest, then lower them back down in a controlled manner. JEFIT Exercise Link: Hanging Leg Raise Exercise: Woodchoppers (using the rotating handle attachment) Machine Setup: Attach the rotating handles to the pulley system. How to Perform: Stand sideways to the machine, hold the rotating handle with both hands, and pull it diagonally across your body from high to low. Repeat on the other side. JEFIT Exercise Link: Cable Woodchoppers Exercise: Cable Reverse Crunch Machine Setup: Keep the seat and backrest in the same position. Attach the ankle strap to the pulley system. How to Perform: Lie on the bench, secure the ankle strap around your ankles, and lift your legs towards your chest, curling your pelvis upward. Lower your legs back down and repeat. JEFIT Exercise Link: Cable Reverse Crunch Exercise: Cable Oblique Twists Machine Setup: Keep the seat and backrest in the same position. Attach the single handle to the pulley system. How to Perform: Stand sideways to the machine, hold the handle with both hands, and rotate your torso to the side while keeping your hips stationary. Return to the starting position and repeat on the other side. JEFIT Exercise Link: Cable Oblique Twists Remember to perform each exercise with three sets of 10 to 12 reps, with 30 seconds of rest between sets. Adjust the weight resistance on the SCM-1148L Sonic Mill multifunctional gym according to your strength and fitness level. Enjoy your comprehensive strength training routine!