6X The Best V2
6X The Best V2
6X The Best V2
Chest Compounds Flat Dumbbell Bench Press Flat Dumbbell Bench Press
Chest Isolations Clavicular Press Around
Day 1
Abs
Exercis Link
Cable Crunch
Gar Hammer
Calves
Exercis Link
Biceps
Exercis Link
Dumbbell Curl
Cable Curl
Dumbbell Y-Raise
JM Press
Vertical Triceps
Exercis Link
Quads
Exercis Link
Bulgarian Split Squat
Leg Extension
Hack Squat
Leg Press
Stationary Lunge
GlutesExercis Link
Romanian Deadlift
Stationary Lunge
Romanian Deadlift
Stiff-Legged Deadlift
Hamstrings Isolation
Exercis Link
Chest Isolation
Exercis Link
Clavicular Press Around
Horizontal Push
Exercis Link
Front Delts
Exercis Link
JM Press
Chest Isolation or
Clavicular
Triceps Press Around
Sternal Press Around
Costal Press Around
Long Rope Tricep Pushdown
Unilateral Long Rope Tricep Pushdown
Crossbody Cable Tricep Extension
Unilateral Crossbody Tricep Extension
JM Press
Close-Grip Bench Press
Long Rope Overhead Tricep Extension
Unilateral Overhead Tricep Extension
Exercis Link
Dumbbell Y-Raise
Category
Table name Name List
Back
Back_M6 Back_M6[Exercise]
Biceps
Biceps_M6 Biceps_M6[Exercise]
Calves
Calves_M6 Calves_M6[Exercise]
Chest Compounds
Chest_Compound_M6 Chest_Compound_M6[Exercise]
Chest Isolations
Chest_Isolation_M6 Chest_Isolation_M6[Exercise]
Extra Ab Work
Abs_M6 Abs_M6[Exercise]
Glute Isolation
Glute_Iso_M6 Glute_Iso_M6[Exercise]
Glutes
Glutes_M6 Glutes_M6[Exercise]
Hams
Hamstrings_M6 Hamstrings_M6[Exercise]
Hamstrings Isolation
Hamstrings_Isolation_M6 Hamstrings_Isolation_M6[Exercise]
Horizontal Back
Horizonal_Back_M6 Horizonal_Back_M6[Exercise]
Horizontal Push
Horizontal_Push_M6 Horizontal_Push_M6[Exercise]
Horizontal Triceps
Horizontal_Triceps_M6 Horizontal_Triceps_M6[Exercise]
Incline Push
Incline_Push_M6 Incline_Push_M6[Exercise]
Quads
Quads_M6 Quads_M6[Exercise]
Rear Delts
Rear_Delts_M6 Rear_Delts_M6[Exercise]
Shoulders
Shoulders_M6 Shoulders_M6[Exercise]
Side Delts
Side_Delts_M6 Side_Delts_M6[Exercise]
Triceps
Triceps_M6 Triceps_M6[Exercise]
Vertical Back
Vertical_Back_M6 Vertical_Back_M6[Exercise]
Vertical Triceps
Vertical_Triceps_M6 Vertical_Triceps_M6[Exercise]
ExercisLink Category
Cable Rope Crunch
https://youtu.be/6GMKPQVER Abs
Hanging Kneehttps://youtu.be/RD_A-Z15ER4Abs
Raise
Machine Crunch
https://youtu.be/-OUSBPnHvsQAbs
Modified Candlestick
https://youtu.be/T_X5rb3G5lk Abs
Reaching Sit-Up
https://youtu.be/pXg8qppif7I Abs
V-Up https://youtu.be/BIOM5eSsJ_8Abs
2-Arm Dumbbell
https://youtu.be/yYB76DOBPs
Curl Biceps
Alternating Dumbbell
https://youtu.be/iixND1P2lik
Curl Biceps
Cable Curl
https://youtu.be/nW7w5vG6IIcBiceps
Cable EZ Barhttps://youtu.be/opFVuRi_3b8
Curl Biceps
Dumbbell Spider
https://youtu.be/ke2shAeQ0O8
Curl Biceps
Dummbell Twist
https://youtu.be/tRXw8HQ7-o
Curl Biceps
EZ Bar Spiderhttps://youtu.be/WG3vdcq__I0Biceps
Curl
EZ Curl https://youtu.be/MCjBeB844rUBiceps
Hammer Curl
https://youtu.be/XOEL4MgekY Biceps
Incline Dumbbell
https://youtu.be/aTYlqC_JacQ
Curl Biceps
Machine Preacher
https://youtu.be/Ja6ZlIDONac
Curl Biceps
Calf Machine
https://youtu.be/N3awlEyTY98Calves
Smith Machinehttps://youtu.be/hh5516HCu4kCalves
Calves
Stair Calves
https://youtu.be/__qfDhdByM Calves
Cable Flye
https://youtu.be/4mfLHnFL0U Chest Isolation
Cable Underhand
https://youtu.be/e_8HLu59-to
Flye Chest Isolation
Flat Dumbbellhttps://youtu.be/JFm8KbhjibMChest
Flye Isolation
Machine Flye
https://youtu.be/FDay9wFe5uEChest Isolation
Dumbbell Standinghttps://youtu.be/iQ4JjOK73PE
Wrist Curl Forearms
Barbell Fronthttps://youtu.be/_ikCPws1mbEFront
Raise Delts
Dumbbell Front
https://youtu.be/hRJ6tR5-if0
Raise Front Delts
Machine Shoulder
https://youtu.be/WvLMauqrnKFront
Press Delts
Barbell Walkinghttps://youtu.be/_meXEWq5
Lunge Glutes
Deadlifthttps://youtu.be/AweC3UaM1 Glutes
Deficit Deadlift
https://youtu.be/X-uKkAukJVA Glutes
Dumbbell Reverse
https://youtu.be/D-c2CWwEweGlutes
Lunge
Dumbbell Splithttps://youtu.be/pjAewD4LxXs
Squat Glutes
Dumbbell Walking
https://youtu.be/eFWCn5iEbTU
Lunge Glutes
Sumo Deadlift
https://youtu.be/xp1IeyTOB4UGlutes
Sumo Squat
https://youtu.be/wjw-4R5VR20Glutes
45 Degree Backhttps://youtu.be/5_ejbGfdAQEHamstrings
Raise Hip Hinge
Stiff-Legged Deadlift
https://youtu.be/CN_7cz3P-1UHamstrings Hip Hinge
Single-Leg Leghttps://youtu.be/N6FVnaasdq0Hamstrings
Curl Isolation
2-Arm Dumbbell
https://youtu.be/5PoEksoJNawHorizonal
Row Back
Chest Supported
https://youtu.be/0UBRfiO4zDs
Row Horizonal Back
Seated Cablehttps://youtu.be/UCXxvVItLoMHorizonal
Row Back
Single Arm Supported https://youtu.be/DMo3HJoawrHorizonal
Dumbbell Row Back
Underhand EZ Bar
https://youtu.be/H260SUUyJB
Row Horizonal Back
Cambered Barhttps://youtu.be/jiowkUMoml
Row Horizontal Back
Hammer Highhttps://youtu.be/gg5hwJuv6KI
Row Horizontal Back
Hammer Lowhttps://youtu.be/opjbouBmUWHorizontal
Row Back
Incline Dumbbell
https://youtu.be/tZUYS7X50so
Row Horizontal Back
Inverted Row
https://youtu.be/KOaCM1HM Horizontal Back
Smith Machine
https://youtu.be/3QcJggd_L24
Row Horizontal Back
T-Bar Row
https://youtu.be/yPis7nlbqdY Horizontal Back
Deficit Push-Up
https://youtu.be/gmNlqsE3OncHorizontal Push
Machine Chesthttps://youtu.be/NwzUje3z0qYHorizontal
Press Push
Pushuphttps://youtu.be/mm6_WcoCVHorizontal Push
Assisted Dip
https://youtu.be/yZ83t4mrPrI Horizontal Triceps
Barbell Skullcrusher
https://youtu.be/l3rHYPtMUo8Horizontal Triceps
Cable Triceps Pushdown
https://youtu.be/6Fzep104f0s Horizontal Triceps
Dip https://youtu.be/4LA1kF7yCGoHorizontal Triceps
Dumbbell Skullcrusher
https://youtu.be/jPjhQ2hsAds Horizontal Triceps
Inverted Skullcrusher
https://youtu.be/1lrjpLuXH4w Horizontal Triceps
Cable Rope Pushdown
https://youtu.be/-xa-6cQaZKY Horiztonal Triceps
Cable Single Arm Triceps https://youtu.be/Cp_bShvMY4c
Pushdown Horiztonal Triceps
JM Presshttps://youtu.be/Tih5iHyELsE Horiztonal Triceps
Machine Triceps Pushdown
https://youtu.be/OChuGyCSC7 Horiztonal Triceps
Incline Dumbbell https://youtu.be/5CECBjd7HLQIncline
Press Push
Incline Machine Chesthttps://youtu.be/TrTSvn5-MTk
Press Incline Push
Incline Medium Griphttps://youtu.be/lJ2o89kcnxY
Bench Press Incline Push
Incline Narrow Grip https://youtu.be/Zfi0KcIJi6c
Bench Press Incline Push
Incline Wide Grip Bench
https://youtu.be/FxQ0XEoFYQkIncline
Press Push
Low Incline Dumbbell Press
https://youtu.be/B09ZkYsnKko Incline Push
Smith Machine Wide Grip https://youtu.be/SHL81neluiI
Incline Press Incline Push
Smith Machine Inclinehttps://youtu.be/8urE8Z8AMQ
Press Incline Push
Barbell Split Squat
https://youtu.be/VfsPxffCAd0 Quads
Belt Squathttps://youtu.be/L__-j2v_LPM Quads
Close Stance Feet Forward
https://youtu.be/ppluAD4MHKQuads
Squats
Feet Forward Smith https://youtu.be/-eO_VydErV0
Squat Quads
Front Squathttps://youtu.be/HHxNbhP16UQuads
Front Squat (Crosshttps://youtu.be/0DQvn2qsOGQuads
Grip)
Hack Squat https://youtu.be/rYgNArpwE7EQuads
High Bar Squat
https://youtu.be/i7J5h7BJ07g Quads
Leg Extension
https://youtu.be/m0FOpMEgerQuads
Leg Presshttps://youtu.be/yZmx_Ac3880Quads
Narrow Stancehttps://youtu.be/1IIPcUCKxcE
Squat Quads
Barbell Facepull
https://youtu.be/hPWYuhJMU Rear Delts
Cable Cross Body Benthttps://youtu.be/f0g5NkYiWUYRear
Lateral Raise Delts
Cable Rope Facepull
https://youtu.be/-MODnZdnm Rear Delts
Cable Single Arm Rear https://youtu.be/qz1OLup4W_
Delt Raise Rear Delts
Dumbbell Bent Lateralhttps://youtu.be/34gVHrkaiz0
Raise Rear Delts
Dumbbell Facepull
https://youtu.be/nzTY7j9ocR8 Rear Delts
Incline Dumbbellhttps://youtu.be/90cE3rCLtmo
Facepull Rear Delts
Incline Dumbbell Lateral
https://youtu.be/z3PRz2aVA10Rear
Raise Delts
Kneeling Cable Facepull
https://youtu.be/8CGMuud1A Rear Delts
Machine Reverse https://youtu.be/5YK4bgzXDp0Rear
Flye Delts
Barbell Uprighthttps://youtu.be/um3VVzqunP
Row Side Delts
Cable Cross Body Lateral
https://youtu.be/2OMbdPF7mzSide
Raise Delts
Cable Leaning Lateral
https://youtu.be/lq7eLC30b9wSide
Raise Delts
Cable Uprighthttps://youtu.be/qr3ziolhjvQ
Row Side Delts
Dumbbell Lateralhttps://youtu.be/OuG1smZTsQSide
Raise Delts
Dumbbell Uprighthttps://youtu.be/Ub6QruNKfbYSide
Row Delts
Machine Lateral https://youtu.be/0o07iGKUarI
Raise Side Delts
Smith Machine Upright
https://youtu.be/QIpa-9dtkgA
Row Side Delts
Thumbs Down Lateralhttps://youtu.be/D1f7d1OcobYSide
Raise Delts
Top Hold Lateralhttps://youtu.be/SKf8wHlIFX0
Raise Side Delts
Barbell Bent Overhttps://youtu.be/d9daNDIXtK8
Shrug Traps
Barbell Shrug
https://youtu.be/M_MjF5Nm_ Traps
Cable Bent Over https://youtu.be/nOn_Bz0zrwQ
Shrug Traps
Cable Shrug
https://youtu.be/YykmcX2b-LY Traps
Cable Side Shrug
https://youtu.be/2zaT3WAgZi0Traps
Cable Single Arm Side
https://youtu.be/BeIcUXQ3RDcTraps
Shrug
Dumbbell Bent Overhttps://youtu.be/5z7ZtboxbBY
Shrug Traps
Dumbbell Leaning https://youtu.be/GH_l85Ky3vATraps
Shrug
Dumbbell Shrug
https://youtu.be/_t3lrPI6Ns4 Traps
Seated Dumbbell https://youtu.be/zgToz5FiI-E
Shrug Traps
Assisted Normal Grip
https://youtu.be/8ygapPMYK1IVertical
Pullup Back
Assisted Parallelhttps://youtu.be/GdsRZAeeDU
Pullup Vertical Back
Assisted Underhandhttps://youtu.be/L4ChTwrXTjc
Pullup Vertical Back
Assisted Wide Griphttps://youtu.be/0tiC6RUZL8Y
Pullup Vertical Back
Dumbbell Pullover
https://youtu.be/jQjWlIwG4sI Vertical Back
Machine Pullover
https://youtu.be/oxpAl14EYyc Vertical Back
Narrow Grip Pulldown
https://youtu.be/QzjjwxZOVdE Vertical Back
Normal Grip Pulldown
https://youtu.be/EUIri47Epcg Vertical Back
Normal Grip Pullup
https://youtu.be/iWpoegdfgtc Vertical Back
Parallel Grip Pullup
https://youtu.be/XWt6FQAK5 Vertical Back
Parallel Pulldown
https://youtu.be/--utaPT7XYQ Vertical Back
Straight Arm Pulldown
https://youtu.be/G9uNaXGTJ4 Vertical Back
Underhand Pulldown
https://youtu.be/VprlTxpB1rk Vertical Back
Underhand Pullup
https://youtu.be/9JC1EwqezGYVertical Back
Wide Grip Pulldown
https://youtu.be/YCKPD4BSD2EVertical Back
Wide Grip Pullup
https://youtu.be/GRgWPT9XS Vertical Back
Barbell Overhead Triceps
https://youtu.be/q5X9thiKofE
Extension Vertical Triceps
Cable Overhead Tricepshttps://youtu.be/1u18yJELsh0
Extension Vertical Triceps
Cable Rope Overhead Triceps
https://youtu.be/kqidUIf1eJE
Extension Vertical Triceps
EZ Bar Overhead Tricephttps://youtu.be/IdZ7HXnatko
Extension Vertical Triceps
Machine Triceps Extension
https://youtu.be/Bx8ga1BLHLE Vertical Triceps
Seated Barbell Overhead https://youtu.be/ktU2H0DDmw
Triceps Extension Vertical Triceps
Seated EZ Bar Overhead Triceps
https://youtu.be/gcRZqG8t44c
Extension Vertical Triceps
Week 1
Do Day 2 tomorrow. Make sure not to take more than one rest day per we
complete all of your weekly workouts!
Week 1
Do Day 3 tomorrow
Week 1
Do Day 4 tomorrow
Week 1
Do Day 5 tomorrow
Week 1
Do Day 6 tomorrow
Week 1
han one rest day per week so that you can Do Day 2 tomorrow. Make sure not to take more than one rest day per week so
eekly workouts! complete all of your weekly workouts!
Week 2
Rep Soreness Pump
Exercise Sets Weight Rep Goal
Results Rating Rating
Parallel Pulldown 2 3/fail
Seated Cable Row 2 3/fail
Day 2
Week 2
Rep Soreness Pump
Exercise Sets Weight Rep Goal
Results Rating Rating
High Bar Squat 2 3/fail
Bulgarian Split Squat 2 3/fail
Day 3
Week 2
Rep Soreness Pump
Exercise Sets Weight Rep Goal
Results Rating Rating
Unilateral Cable Lateral Raise 3 3/fail
Long Rope Tricep Pushdown 2 3/fail
Day 4
Week 2
Rep Soreness Pump
Exercise Sets Weight Rep Goal
Results Rating Rating
Thoracic Lat Row 2 3/fail
Chest Supported Dumbbell Row 2 3/fail
Day 5
Week 2
Rep Soreness Pump
Exercise Sets Weight Rep Goal
Results Rating Rating
Stiff-Legged Deadlift 2 3/fail
Lying Cable Leg Curl 2 3/fail
Day 6
next week's Day 1 Rest one day and then do next week's Day 1
Week 3
Rep Soreness Pump
Exercise Sets Weight Rep Goal
Results Rating Rating
Flat Dumbbell Bench Press 2 2/fail
Clavicular Press Around 2 2/fail
Day 1
han one rest day per week so that you can Do Day 2 tomorrow. Make sure not to take more than one rest day per week so
eekly workouts! complete all of your weekly workouts!
Week 3
Rep Soreness Pump
Exercise Sets Weight Rep Goal
Results Rating Rating
Parallel Pulldown 2 2/fail
Seated Cable Row 2 2/fail
Day 2
Week 3
Rep Soreness Pump
Exercise Sets Weight Rep Goal
Results Rating Rating
High Bar Squat 2 2/fail
Bulgarian Split Squat 2 2/fail
Day 3
Week 3
Rep Soreness Pump
Exercise Sets Weight Rep Goal
Results Rating Rating
Unilateral Cable Lateral Raise 3 2/fail
Long Rope Tricep Pushdown 2 2/fail
Day 4
Week 3
Rep Soreness Pump
Exercise Sets Weight Rep Goal
Results Rating Rating
Thoracic Lat Row 2 2/fail
Chest Supported Dumbbell Row 2 2/fail
Day 5
Week 3
Rep Soreness Pump
Exercise Sets Weight Rep Goal
Results Rating Rating
Stiff-Legged Deadlift 2 2/fail
Lying Cable Leg Curl 2 2/fail
Day 6
next week's Day 1 Rest one day and then do next week's Day 1
Week 4
Rep Soreness Pump
Exercise Sets Weight Rep Goal
Results Rating Rating
Flat Dumbbell Bench Press 2 2/fail
Clavicular Press Around 2 2/fail
Day 1
han one rest day per week so that you can Do Day 2 tomorrow. Make sure not to take more than one rest day per week so
eekly workouts! complete all of your weekly workouts!
Week 4
Rep Soreness Pump
Exercise Sets Weight Rep Goal
Results Rating Rating
Parallel Pulldown 2 2/fail
Seated Cable Row 2 2/fail
Day 2
Week 4
Rep Soreness Pump
Exercise Sets Weight Rep Goal
Results Rating Rating
High Bar Squat 2 2/fail
Bulgarian Split Squat 2 2/fail
Day 3
Week 4
Rep Soreness Pump
Exercise Sets Weight Rep Goal
Results Rating Rating
Unilateral Cable Lateral Raise 3 2/fail
Long Rope Tricep Pushdown 2 2/fail
Day 4
Week 4
Rep Soreness Pump
Exercise Sets Weight Rep Goal
Results Rating Rating
Thoracic Lat Row 2 2/fail
Chest Supported Dumbbell Row 2 2/fail
Day 5
Week 4
Rep Soreness Pump
Exercise Sets Weight Rep Goal
Results Rating Rating
Stiff-Legged Deadlift 2 2/fail
Lying Cable Leg Curl 2 2/fail
Day 6
next week's Day 1 Rest one day and then do next week's Day 1
Week 5
Week 5
Rep Soreness Pump
Exercise Sets Weight Rep Goal
Results Rating Rating
Flat Dumbbell Bench Press 2 1/fail
Clavicular Press Around 2 1/fail
Day 1
han one rest day per week so that you can Do Day 2 tomorrow. Make sure not to take more than one rest day per week so
eekly workouts! complete all of your weekly workouts!
Week 5
Rep Soreness Pump
Exercise Sets Weight Rep Goal
Results Rating Rating
Parallel Pulldown 2 1/fail
Seated Cable Row 2 1/fail
Day 2
Week 5
Rep Soreness Pump
Exercise Sets Weight Rep Goal
Results Rating Rating
High Bar Squat 2 1/fail
Bulgarian Split Squat 2 1/fail
Day 3
Week 5
Rep Soreness Pump
Exercise Sets Weight Rep Goal
Results Rating Rating
Unilateral Cable Lateral Raise 3 1/fail
Long Rope Tricep Pushdown 2 1/fail
Day 4
Week 5
Rep Soreness Pump
Exercise Sets Weight Rep Goal
Results Rating Rating
Thoracic Lat Row 2 1/fail
Chest Supported Dumbbell Row 2 1/fail
Day 5
Week 5
Rep Soreness Pump
Exercise Sets Weight Rep Goal
Results Rating Rating
Stiff-Legged Deadlift 2 1/fail
Lying Cable Leg Curl 2 1/fail
Day 6
next week's Day 1 Rest one day and then do next week's Day 1
Week 6 - DELOAD
Rep Soreness Pump
Exercise Sets Weight
Results Rating Rating
Flat Dumbbell Bench Press 2
Clavicular Press Around 2
Day 1
Week 6 - DELOAD
Rep Soreness Pump
Exercise Sets Weight
Results Rating Rating
Parallel Pulldown 2
Seated Cable Row 2
Day 2
Cable Curl 2
Day 2
Unilateral Cable Lateral Raise 2
Dumbbell Anterior Delt Raise 2
2
2
orrow
Week 6 - DELOAD
Rep Soreness Pump
Exercise Sets Weight
Results Rating Rating
High Bar Squat 2
Bulgarian Split Squat 2
Day 3
orrow
Week 6 - DELOAD
Rep Soreness Pump
Exercise Sets Weight
Results Rating Rating
Unilateral Cable Lateral Raise 2
Long Rope Tricep Pushdown 2
Day 4
orrow
Week 6 - DELOAD
Rep Soreness Pump
Exercise Sets Weight
Results Rating Rating
Thoracic Lat Row 2
Chest Supported Dumbbell Row 2
Day 5
orrow
Week 6 - DELOAD
Rep Soreness Pump
Exercise Sets Weight
Results Rating Rating
Stiff-Legged Deadlift 2
Lying Cable Leg Curl 2
Day 6
Rep Goal
Rep Goal
Rep Goal
Rep Goal
Rep Goal