6-12 Workout

By Melvyn Yeo

	Intermediate (2-3 years)
	21 minutes/day \| 3 days/week
	Build Muscle, Fat Loss, Gain Strength, Powerbuilding
	2 x Dumbbell, Incline Bench, Decline Bench, Pull up bar, Lat Pulldown Cable Machine, Lat Pulldown Bar, Barbell, Squat Rack, 45 Degree Leg Press Machine, Lying Leg Curl Machine, Shoulder Press Machine, 1 x Dumbbell, Flat Bench Show More

Average Exertion

Average Cardio Intensity

Description

Week 1 Overview

Day 1:

Day 2:

Day 3:

Day 4:

Rest

Day 5:

Rest

Day 6:

Rest

Day 7:

Rest

Exercise	Sets	Reps	Rest
Circuit #1 - 4 rounds Rest 120s between rounds
1A.Incline Dumbbell Press	4 rounds	6 reps	0s
1B.Dumbbell Decline Bench Press	4 rounds	12 reps	120s
Circuit #2 - 4 rounds Rest 120s between rounds
2A.Pull-up	4 rounds	6 reps	0s
2B.Lat Pulldown	4 rounds	12 reps	120s

Exercise	Sets	Reps	Rest
Circuit #1 - 4 rounds Rest 120s between rounds
1A.Barbell Back Squat	4 rounds	6 reps	0s
1B.45 Degree Leg Press	4 rounds	12 reps	120s
Circuit #2 - 4 rounds Rest 120s between rounds
2A.Barbell Snatch Grip Romanian Deadlift	4 rounds	6 reps	0s
2B.Lying Leg Curls	4 rounds	12 reps	120s

Exercise	Sets	Reps	Rest
Circuit #1 - 4 rounds Rest 120s between rounds
1A.Seated Machine Shoulder (Military) Press	4 rounds	6 reps	0s
1B.Dumbbell Incline Lateral Raise	4 rounds	12 reps	120s
Circuit #2 - 3 rounds Rest 60s between rounds
2A.Barbell Biceps Curl	3 rounds	10-12 reps	0s
2B.Barbell Close-Grip Bench Press	3 rounds	10-12 reps	60s

Date Created: 1/24/2019, UTC

Last Updated: 10/29/2021, UTC

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