6 Day Full Body workout - JEFIT

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6 Day Full Body workout - JEFIT

6 Day Full Body workout banner

6 Day Full Body workout

General

Beginner

Dumbbell

Plan Details

The 6 Day Full Body workout routine by zarici is a 7 day workout plan. It is a beginner level plan to achieve general fitness goals.

Routine detail

Mon

Day 1: Weights

Est. 65 min

16 exercises

Elliptical Training Demonstration

Elliptical Training

1 Set

Push-Up Demonstration

Push-Up

2 Sets x 5 Reps

Bodyweight Lunge Demonstration

Bodyweight Lunge

2 Sets x 5 Reps

Bodyweight Squat Demonstration

Bodyweight Squat

2 Sets x 5 Reps

Dumbbell Bench Press Demonstration

Dumbbell Bench Press

4 Sets x 10 Reps

Dumbbell Seated Arnold Press Demonstration

Dumbbell Seated Arnold Press

3 Sets x 8 Reps

Dumbbell Shoulder Shrug Demonstration

Dumbbell Shoulder Shrug

2 Sets x 6 Reps

Dumbbell One-Arm Tricep Kickback Demonstration

Dumbbell One-Arm Tricep Kickback

3 Sets x 8 Reps

Dumbbell Deadlift Demonstration

Dumbbell Deadlift

4 Sets x 10 Reps

Dumbbell Alternating Bicep Curl Demonstration

Dumbbell Alternating Bicep Curl

3 Sets x 8 Reps

Dumbbell Wrist Curl (Palms Up) Demonstration

Dumbbell Wrist Curl (Palms Up)

2 Sets x 6 Reps

Dumbbell Wrist Curl (Palms Down) Demonstration

Dumbbell Wrist Curl (Palms Down)

2 Sets x 6 Reps

Machine Leg Press Demonstration

Machine Leg Press

4 Sets x 10 Reps

Calf Press On Leg Press Demonstration

Calf Press On Leg Press

3 Sets x 8 Reps

Bench Weighted Decline Crunch Demonstration

Bench Weighted Decline Crunch

4 Sets x 10 Reps

Weight Plate Rotation Demonstration

Weight Plate Rotation

3 Sets x 8 Reps

Tue

Day 2: Cardio - Sprints

Est. 47 min

1 exercise

Running Demonstration

Running

1 Set

Wed

Day 3: Weights

Est. 63 min

15 exercises

Elliptical Training Demonstration

Elliptical Training

1 Set

Push-Up Demonstration

Push-Up

2 Sets x 5 Reps

Bodyweight Lunge Demonstration

Bodyweight Lunge

2 Sets x 5 Reps

Bodyweight Squat Demonstration

Bodyweight Squat

2 Sets x 5 Reps

Dumbbell Incline Bench Press Demonstration

Dumbbell Incline Bench Press

4 Sets x 10 Reps

Dumbbell One-Arm Front Raise Demonstration

Dumbbell One-Arm Front Raise

3 Sets x 8 Reps

Dumbbell Shoulder Shrug Demonstration

Dumbbell Shoulder Shrug

2 Sets x 6 Reps

Dumbbell Seated Tricep Press Demonstration

Dumbbell Seated Tricep Press

3 Sets x 8 Reps

Dumbbell One-Arm Row Demonstration

Dumbbell One-Arm Row

4 Sets x 10 Reps

Dumbbell One-Arm Preacher Curl Demonstration

Dumbbell One-Arm Preacher Curl

3 Sets x 8 Reps

Dumbbell Wrist Curl (Palms Up) Demonstration

Dumbbell Wrist Curl (Palms Up)

2 Sets x 6 Reps

Dumbbell Wrist Curl (Palms Down) Demonstration

Dumbbell Wrist Curl (Palms Down)

2 Sets x 6 Reps

Machine Leg Extension Demonstration

Machine Leg Extension

3 Sets x 8 Reps

Machine Seated Leg Curl Demonstration

Machine Seated Leg Curl

3 Sets x 8 Reps

Dumbbell Side Bend Demonstration

Dumbbell Side Bend

4 Sets x 10 Reps

Thu

Day 4: Cardio - Timed Mile

Est. 47 min

1 exercise

Running Demonstration

Running

1 Set

Fri

Day 5: Weights

Est. 68 min

16 exercises

Elliptical Training Demonstration

Elliptical Training

1 Set

Push-Up Demonstration

Push-Up

2 Sets x 5 Reps

Bodyweight Lunge Demonstration

Bodyweight Lunge

2 Sets x 5 Reps

Bodyweight Squat Demonstration

Bodyweight Squat

2 Sets x 5 Reps

Dumbbell One-Arm Bench Press Demonstration

Dumbbell One-Arm Bench Press

4 Sets x 10 Reps

Dumbbell Upright Row Demonstration

Dumbbell Upright Row

3 Sets x 8 Reps

Dumbbell Shoulder Shrug Demonstration

Dumbbell Shoulder Shrug

2 Sets x 6 Reps

Dumbbell One-Arm Tricep Extension Demonstration

Dumbbell One-Arm Tricep Extension

3 Sets x 8 Reps

Dumbbell Incline Bench Row Demonstration

Dumbbell Incline Bench Row

4 Sets x 10 Reps

Dumbbell Incline Curl Demonstration

Dumbbell Incline Curl

3 Sets x 8 Reps

Dumbbell Wrist Curl (Palms Up) Demonstration

Dumbbell Wrist Curl (Palms Up)

2 Sets x 6 Reps

Dumbbell Wrist Curl (Palms Down) Demonstration

Dumbbell Wrist Curl (Palms Down)

2 Sets x 6 Reps

Dumbbell Lunge Demonstration

Dumbbell Lunge

4 Sets x 10 Reps

Dumbbell Calf Raise Demonstration

Dumbbell Calf Raise

3 Sets x 8 Reps

Crunch Demonstration

Crunch

4 Sets x 10 Reps

Plank Demonstration

Plank

3 Sets

Sat

Day 6: Cardio - Distance

Est. 47 min

1 exercise

Running Demonstration

Running

1 Set

Sun

Day 7: Rest

Est. 0 min

0 exercises

This day is empty