6 days/1 hour Complete Body

Men's Health The Body You Want In The Time You Have

Contributed by: sleepy

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Day 1

• Cardio reps are minutes

• Bench Press - Dumbbell
  3 sets × 12, 8, 6 reps, 1m rest
• Incline Fly - Dumbbell
  3 sets × 12, 8, 6 reps, 1m rest
• Decline Bench Press - Dumbbell
  2 sets × 8, 6 reps, 1m rest
• Seated Shoulder Press - Dumbbell
  3 sets × 12, 8, 6 reps, 1m rest
• Lateral Raise - Dumbbell
  3 sets × 12, 8, 6 reps, 1m rest
• Seated Triceps Extension - Dumbbell
  3 sets × 12, 8, 6 reps, 1m rest
• Triceps Extension - Cable
  2 sets × 8, 6 reps, 1m rest
• Crunch - Bodyweight/Weighted
  1 sets × reps, 1m rest
• Reverse Crunch - Bodyweight/Weighted
  1 sets × reps, 1m rest
• Cardio - Intensity 1 - Low, 50% to 60% MHR
  1 sets × 2 reps
• Cardio - Intensity 2 - Medium, 60% to 70% MHR
  1 sets × 20 reps
• Cardio - Intensity 1 - Low, 50% to 60% MHR
  1 sets × 3 reps

Day 2

• Cardio reps are minutes

• Squat - Barbell
  4 sets × 12, 8, 6, 6 reps, 1m rest
• Lunge - Barbell
  3 sets × 12, 8, 6 reps, 1m rest
• Bent-over Row - Barbell
  3 sets × 12, 8, 6 reps, 1m rest
• Pulldown - Cable
  3 sets × 12, 8, 6 reps, 1m rest
• Curl - Barbell
  3 sets × 12, 8, 6 reps, 1m rest
• Side Raise - Bodyweight/Weighted
  1 sets × reps, 1m rest
• Reverse Curl - Barbell
  2 sets × 12, 8 reps, 1m rest
• V-up with a twist - Bodyweight/Weighted
  1 sets × reps, 1m rest
• Cardio - Intensity 1 - Low, 50% to 60% MHR
  1 sets × 2 reps
• Cardio - Intensity 2 - Medium, 60% to 70% MHR
  1 sets × 20 reps
• Cardio - Intensity 1 - Low, 50% to 60% MHR
  1 sets × 3 reps