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


Day 1 - Chest and Back

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Circuit
Incline Dumbbell Press demonstrationPlay Incline Dumbbell Press demonstration
4 sets, 6 reps, (rest 120s)
Time between exercises: 60s
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Dumbbell Decline Bench Press demonstrationPlay Dumbbell Decline Bench Press demonstration
4 sets, 12 reps, (rest 120s)
Time between exercises: 60s
Show Alternative Exercises
Circuit
Pull-up demonstrationPlay Pull-up demonstration
4 sets, 6 reps, (rest 120s)
Time between exercises: 60s
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Lat Pulldown demonstrationPlay Lat Pulldown demonstration
4 sets, 12 reps, (rest 120s)
Time between exercises: 60s
Show Alternative Exercises

Day 2 - Legs

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Circuit
Barbell Back Squat demonstrationPlay Barbell Back Squat demonstration
4 sets, 6 reps, (rest 120s)
Time between exercises: 60s
Show Alternative Exercises
45 Degree Leg Press demonstrationPlay 45 Degree Leg Press demonstration
4 sets, 12 reps, (rest 120s)
Time between exercises: 60s
Show Alternative Exercises
Circuit
Barbell Snatch Grip Romanian Deadlift
4 sets, 6 reps, (rest 120s)
Time between exercises: 60s
Show Alternative Exercises
Lying Leg Curls demonstrationPlay Lying Leg Curls demonstration
4 sets, 12 reps, (rest 120s)
Time between exercises: 60s
Show Alternative Exercises

Day 3 - Shoulders and Arms

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Circuit
Seated Machine Shoulder (Military) Press
4 sets, 6 reps, (rest 120s)
Time between exercises: 60s
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Dumbbell Incline Lateral Raise demonstrationPlay Dumbbell Incline Lateral Raise demonstration
4 sets, 12 reps, (rest 120s)
Time between exercises: 60s
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Circuit
Barbell Biceps Curl demonstrationPlay Barbell Biceps Curl demonstration
3 sets, 10-12 reps, (rest 60s)
Time between exercises: 60s
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Barbell Close-Grip Bench Press demonstrationPlay Barbell Close-Grip Bench Press demonstration
3 sets, 10-12 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises

Date Created: 1/24/2019, UTC


Last Updated: 10/29/2021, UTC

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