Strong Body Program 6
General
Advanced
None
Plan Details
The Strong Body Program 6 routine by JefitTeam is a 3 day workout plan. It is an advanced level plan to achieve general fitness goals.
This is a good follow-up plan to Strong Body Program 5. There are 3-days that you can circulate through that include a few warm-up sets using body weight only. This is followed by a series of 7 exercises. The two (arm) exercises in all three workouts, are performed as a superset. Stay Strong Together, Michael Wood, CSCS JeFit
Routine detail
Day 1
Workout 1
Est. 51 min
9 exercises
Mountain Climber
1 Set x 15 Reps
Forearm Plank with Hip Abduction
1 Set x 10 Reps
Dumbbell Plie Squat
3 Sets x 10 Reps
Barbell Bench Press
3 Sets x 12 Reps
Dumbbell One-Arm Row
3 Sets x 12 Reps
Barbell Push Press
3 Sets x 8 Reps
Barbell Curl
3 Sets x 12,10,8 Reps
Dumbbell Tricep Extension
3 Sets x 12,10,8 Reps
Air Bike
2 Sets x 15 Reps
Day 2
Workout 2
Est. 50 min
9 exercises
Prisoner Squat
1 Set x 12 Reps
Push-Up
1 Set x 10 Reps
Bodyweight Lunge
3 Sets x 10,8,6 Reps
Dumbbell Bench Press
3 Sets x 10 Reps
Dumbbell Bent-Over Row
3 Sets x 10 Reps
Dumbbell Shoulder Press
3 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 10 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 10 Reps
Barbell Ab Rollout (Kneeling)
2 Sets x 12 Reps
Day 3
Workout 3
Est. 51 min
9 exercises
Jump Squat
1 Set x 8 Reps
Mountain Climber
1 Set x 15 Reps
Dumbbell Squat
3 Sets x 12,10,8 Reps
Barbell Bench Press
3 Sets x 10 Reps
Barbell Bent-Over Row
3 Sets x 10 Reps
Barbell Push Press
3 Sets x 10,8,6 Reps
Barbell Curl
3 Sets x 12,10,8 Reps
Dumbbell Tricep Extension
3 Sets x 12,10,8 Reps
Air Bike
2 Sets x 20 Reps
