6-12 Workout

Google Sheet Workout Export

By Melvyn Yeo

Experience Intermediate (2-3 years)
Time 21 minutes/day | 3 days/week
Goals
Equipment

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Average Exertion
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60%
Average Cardio Intensity
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30%
Description

Week 1 Overview

Day 4:

Rest

Day 5:

Rest

Day 6:

Rest

Day 7:

Rest



Google Sheet Workout Export

ExerciseSetsRepsRest

Circuit #1 - 4 rounds

Rest 120s between rounds

1A.Incline Dumbbell Press
4 rounds6 reps0s
1B.Dumbbell Decline Bench Press
4 rounds12 reps120s

Circuit #2 - 4 rounds

Rest 120s between rounds

2A.Pull-up
4 rounds6 reps0s
2B.Lat Pulldown
4 rounds12 reps120s
Google Sheet Workout Export

ExerciseSetsRepsRest

Circuit #1 - 4 rounds

Rest 120s between rounds

1A.Barbell Back Squat
4 rounds6 reps0s
1B.45 Degree Leg Press
4 rounds12 reps120s

Circuit #2 - 4 rounds

Rest 120s between rounds

2A.Barbell Snatch Grip Romanian Deadlift
4 rounds6 reps0s
2B.Lying Leg Curls
4 rounds12 reps120s
Google Sheet Workout Export

ExerciseSetsRepsRest

Circuit #1 - 4 rounds

Rest 120s between rounds

1A.Seated Machine Shoulder (Military) Press
4 rounds6 reps0s
1B.Dumbbell Incline Lateral Raise
4 rounds12 reps120s

Circuit #2 - 3 rounds

Rest 60s between rounds

2A.Barbell Biceps Curl
3 rounds10-12 reps0s
2B.Barbell Close-Grip Bench Press
3 rounds10-12 reps60s

Date Created: 1/24/2019, UTC


Last Updated: 10/29/2021, UTC





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