Members Area

600 Series Workout

Remember – As always we highly recommend stretching before EVERY workout, including an active warmup and using a spotter. We stand by everything on this site but Joey D Fitness will not be held responsible for injury and everything is at your own risk!

Week 1

Chest:

1)5×20 cable chest flies, 45 seconds between each set

2) Incline bench press 4×25, 60 seconds between sets. Pick a weight and stick with it.

3) Flat dumbell press 4×25, 60 seconds between sets

4) Hammer strength lower chest press 5×20, 60 seconds between sets

5) Upper chest cable flies 4×25, 60 seconds between sets 

6) Diamond grip pushups 2×50, 60 seconds between sets.

Legs:

1) 5×20 leg extensions, 45 seconds between sets

2) Barbell squats 4×25, 60 seconds between sets

3) Leg press 4×25, 60 seconds between sets

4) Bench stepups with weight, 4×25 each leg, 60 seconds between sets.

5) Strait leg deadlift or single leg rdl 10×10, 25 seconds between sets

6) Walking weighted lunges. 4×25 feet down and back. 60 seconds between sets.

Back:

1)       Wide grip pulldowns 4×25, 60 seconds between sets

2)       Seated wide grip cable row, 4×25, 60 seconds between sets

3)       Single armed dumbbell row, 4×25 each arm, 60 seconds between sets

4)       Narrow grip seated rows, 4×25, 60 seconds between sets

5)       Palms facing you pulldown, 4×25, 60 seconds between sets

6)       Lower back hypers, 4×25

Shoulders:

1)       Dumbell lateral raise 5×20, 60 seconds between sets

2)       Hammer strength shoulder press, 5×20, 60 seconds between sets

3)       Smith machine upright rows 4×25, 60 seconds between sets

4)       Rope front raise attached to low cable, 4×25, 60 seconds between sets

5)       Chest on incline bech rear delt flies 4×25, 60 seconds between sets

6)       Dumbell shrugs 4×25, 60 seconds between sets

Biceps:

1)       Strait bar curl shoulder width grip 8 reps, wide grip 8 reps, narrow grip 8 reps. 60 seconds rest, 4 total sets

2)       Drag curls 4×25, 60 seconds between sets

3)       Hammer curls 4×25, 60 seconds between sets

4)       Incline bench, shoulders back simultaneous dumbbell curls 4×25, 60 seconds between sets

5)       Standing double front bicep cable curls 4×25, 60 seconds between sets

6)       Rope curls 4×25

Triceps:

1)       Tricep pushdowns 5×20, 60 seconds between sets

2)       Skull crushers 4×25, 60 seconds between sets

3)       Overheard rope extensions 4×25

4)       Rope pushdowns, full flex, 4×25 (light weight)

5)       Single armed rope kickbacks 4×25 each arm

6)       Bench dips with weight on lap, 4×25, 60 seconds between sets

Week 2

Chest:

1) 5×20 cable chest flies, 45 seconds between each set

2) Incline bench press 5×20, 60 seconds between sets. Pick a weight and stick with it.

3) Flat dumbell press 5×20, 60 seconds between sets

4) Hammer strength lower chest press 5×20, 60 seconds between sets

5) Upper chest cable flies 5×20, 60 seconds between sets 

6) Diamond grip pushups 2×50, 60 seconds between sets. Finish on knees if needed. But finish!!

Legs:

1) 5×20 leg extensions, 45 seconds between sets

2) Barbell squats 5×20, 60 seconds between sets

3) Leg press 5×20, 60 seconds between sets

4) Bench stepups with weight, 5×20 each leg, 60 seconds between sets.

5) Strait leg deadlift or single leg rdl 10×10, 25 seconds between sets

6) Walking weighted lunges. 4×25 feet down and back. 60 seconds between sets.

Back:

1)       Wide grip pulldowns 5×20, 60 seconds between sets

2)       Seated wide grip cable row, 5×20, 60 seconds between sets

3)       Single armed dumbbell row, 5×20 each arm, 60 seconds between sets

4)       Narrow grip seated rows, 5×20, 60 seconds between sets

5)       Palms facing you pulldown, 5×20, 60 seconds between sets

6)       Lower back hypers, 4×25

Shoulders:

1)       Dumbell lateral raise 5×20, 60 seconds between sets

2)       Hammer strength shoulder press, 5×15, dropset of 12 on final 2 sets 60 seconds between sets

3)       Smith machine upright rows 5×20, 60 seconds between sets

4)       Rope front raise attached to low cable, 5×20, 60 seconds between sets

5)       Chest on incline bech rear delt flies 5×20, 60 seconds between sets

6)       Dumbell shrugs 5×20, 60 seconds between sets

Biceps:

1)       Strait bar curl shoulder width grip 8 reps, wide grip 8 reps, narrow grip 8 reps. 60 seconds rest, 4 total sets

2)       Drag curls 5×20, 60 seconds between sets

3)       Hammer curls 5×20, 60 seconds between sets

4)       Incline bench, shoulders back simultaneous dumbbell curls 5×20, 60 seconds between sets

5)       Standing double front bicep cable curls 5×20, 60 seconds between sets

6)       Rope curls 5×20

Triceps:

1)       Tricep pushdowns 5×20, 60 seconds between sets

2)       Skull crushers 5×20, 60 seconds between sets

3)       Overheard rope extensions 5×20

4)       Rope pushdowns, full flex, 5×20 (light weight)

5)       Single armed rope kickbacks 5×20 each arm

6)       Bench dips with weight on lap, 5×20, 60 seconds between sets

Week 3

Chest:

1) 5×20 cable chest flies, 45 seconds between each set

2) Incline bench press 5×15, 60 seconds between sets. Pick a weight and stick with it.

3) Flat dumbell press 5×15, 60 seconds between sets

4) Hammer strength lower chest press 5×15, 60 seconds between sets

5) Upper chest cable flies 5×15, 60 seconds between sets 

6) Chest dips leaning forward 4×25

7) Diamond grip pushups 2×50, 60 seconds between sets.

Finish on knees if needed. But finish!!

Legs:

1) 5×20 leg extensions, 45 seconds between sets

2) Barbell squats 6×15 seconds between sets

3) Leg press 7×20, 60 seconds between sets

4) Bench stepups with weight, 5×15 each leg, 60 seconds between sets.

5) Hack squat 5×20

6) Strait leg deadlift or single leg rdl 10×10, 25 seconds between sets

7) Walking weighted lunges. 4×25 feet down and back. 60 seconds between sets.

Back:

1)       Wide grip pulldowns 6×15, 60 seconds between sets

2)       Seated wide grip cable row, 6×15, 60 seconds between sets

3)       Single armed dumbbell row, 5×20 each arm, 60 seconds between sets

4)       Narrow grip seated rows, 6×15, 60 seconds between sets

5)       Palms facing you pulldown, 5×15, 60 seconds between sets

6)       Shoulder width chin-ups 5×15

7)       Lower back hypers, 4×25

Shoulders:

1)       Dumbell lateral raise 5×20, 60 seconds between sets

2)       Hammer strength shoulder press, 5×12, dropset of 10 on final 2 sets 60 seconds between sets

3)       Smith machine upright rows 6×15, 60 seconds between sets

4)       Rope front raise attached to low cable, 6×15, 60 seconds between sets

5)       Chest on incline bech rear delt flies 6×15, 60 seconds between sets

6)       Dumbell shrugs 5×20, 60 seconds between sets

7)       Strait bar shrugs 4×20

Biceps:

1)       Strait bar curl shoulder width grip 8 reps, wide grip 8 reps, narrow grip 8 reps. 60 seconds rest, 4 total sets

2)       Drag curls 5×15, 60 seconds between sets

3)       Hammer curls 5×15, 60 seconds between sets

4)       Preacher curls 5×15

4)       Incline bench, shoulders back simultaneous dumbbell curls 5×15, 60 seconds between sets

5)       Standing double front bicep cable curls 5×15, 60 seconds between sets

6)       Rope curls 5×20

Triceps:

1)       Tricep pushdowns 5×20, 60 seconds between sets

2)       Skull crushers 5×15, 60 seconds between sets

3)       Overheard rope extensions 5×15

4)       Rope pushdowns, full flex, 5×20 (light weight)

5)       Single armed rope kickbacks 5×15 each arm

6)       Tricep machine 4×20

7)       Bench dips with weight on lap, 5×20, 60 seconds between sets

Week 4

Chest:

1) 5×20 cable chest flies, 45 seconds between each set

2) Incline bench press 5×12, last 2 sets do a dropset of 10 reps, 60 seconds between sets. Pick a weight and stick with it.

3) Flat dumbell press 5×12, last 2 sets do a dropset of 10 reps 60 seconds between sets

4) Hammer strength lower chest press 5×10,  last 2 sets do a dropset of 10 reps 60 seconds between sets

5) Upper chest cable flies 5×15, 60 seconds between sets 

6) Chest dips leaning forward 4×25, drop to floor and 4×25 clap pushups, between sets

7) Diamond grip pushups 4×25, 60 seconds between sets. Finish on knees if needed. But finish!!

Legs:

1) 5×20 leg extensions, 45 seconds between sets

2) Barbell squats 10×10, 90 seconds between sets

3) Leg press 4×25, 60 seconds between sets

4) Bench stepups with weight, 5×15 each leg, 60 seconds between sets.

5) Hack squat 5×20

6) Strait leg deadlift or single leg rdl 5×8, superset leg curls 5×10, 60 seconds between supersets 

7) Walking weighted lunges. 4×25 feet down and back. 60 seconds between sets.

Back:

1)       Wide grip pulldowns 6×12,  last 2 sets do a dropset of 10 reps 60 seconds between sets

2)       Seated wide grip cable row, 6×12,  last 2 sets do a dropset of 10 reps  60 seconds between sets

3)       Single armed dumbbell row, 5×15 each arm, 60 seconds between sets

4)       Narrow grip seated rows, 6×12,  last 2 sets do a dropset of 10 reps 60 seconds between sets

5)       Palms facing you pulldown, 5×12,  last 2 sets do a dropset of 10 reps  60 seconds between sets

6)       Shoulder width chin-ups 5×15

7)       Lower back hypers, 4×25

Shoulders:

1)       Dumbell lateral raise 5×20, 60 seconds between sets

2)       Hammer strength shoulder press, 5×12, dropset of 10 on final 2 sets 60 seconds between sets

3)       Smith machine upright rows 6×15, 60 seconds between sets

4)       Rope front raise attached to low cable, 6×15, 60 seconds between sets

5)       Chest on incline bech rear delt flies 6×15, 60 seconds between sets

6)       Dumbell shrugs 5×20, 60 seconds between sets

7)       Strait bar shrugs 4×20

Biceps:

1)       Strait bar curl shoulder width grip 8 reps, wide grip 8 reps, narrow grip 8 reps. 60 seconds rest, 4 total sets

2)       Drag curls 5×10,  last 2 sets do a dropset of 10 reps 60 seconds between sets

3)       Hammer curls 5×10, , last 2 sets do a dropset of 10 reps 60 seconds between sets

4)       Preacher curls 5×8,  last 2 sets do a dropset of 10 reps

4)       Incline bench, shoulders back simultaneous dumbbell curls 5×12, 60 seconds between sets

5)       Standing double front bicep cable curls 5×15, 60 seconds between sets

6)       Rope curls 5×20

Triceps:

1)       Tricep pushdowns 5×20, 60 seconds between sets

2)       Skull crushers 5×15, 60 seconds between sets

3)       Overheard rope extensions 5×15

4)       Rope pushdowns, full flex, 5×20 (light weight)

5)       Single armed rope kickbacks 5×15 each arm

6)       Tricep machine 4×20

7)       Bench dips with weight on lap, 5×20, 60 seconds between sets

Week 5

Chest:

1) 5×20 cable chest flies, 45 seconds between each set

2) Incline bench press 6 x10, last 2 sets do a dropset of 10 reps, 60 seconds between sets. Pick a weight and stick with it.

3) Flat dumbell press 6×10, last 2 sets do a dropset of 10 reps 60 seconds between sets

4) Hammer strength lower chest press 5×8,  last 2 sets do a dropset of 10 reps 60 seconds between sets

5) Upper chest cable flies 6×12, 60 seconds between sets 

6) Chest dips leaning forward 4×25, drop to floor and 4×25 clap pushups, between sets

7) Diamond grip pushups 4×25, 60 seconds between sets. Finish on knees if needed. But finish!!

8) Low to hi cable flies 5×15 60 seconds between sets

Legs:

1) 5×20 leg extensions, 45 seconds between sets

2) Barbell squats 10×10, 90 seconds between sets

3) Leg press 5×30, 60 seconds between sets

4) Bench stepups with weight, 5×12 each leg, 60 seconds between sets.

5) Hack squat 5×20

6) Strait leg deadlift or single leg rdl 5×8, superset leg curls 5×10, 60 seconds between supersets 

7) Walking weighted lunges. 4×25 feet down and back. 60 seconds between sets.

8) Leg extensions 20/20/20/20/20, Continuous set. 4 dropsets

Back:

1)       Wide grip pulldowns 6×10,  last 2 sets do a dropset of 10 reps 60 seconds between sets

2)       Seated wide grip cable row, 6×10,  last 2 sets do a dropset of 10 reps  60 seconds between sets

       3)      Deadlifts 5×8

3)       Single armed dumbbell row, 5×15 each arm, 60 seconds between sets

4)       Narrow grip seated rows, 6×12,  last 2 sets do a dropset of 10 reps 60 seconds between sets

5)       Palms facing you pulldown, 5×12,  last 2 sets do a dropset of 10 reps  60 seconds between sets

6)       Shoulder width chin-ups 5×15

7)       Lower back hypers, 4×25

Shoulders:

1)       Dumbell lateral raise 5×20, 60 seconds between sets

2)       Hammer strength shoulder press, 5×10, dropset of 6 on final 3 sets 60 seconds between sets

3)       Smith machine upright rows 6×15, 60 seconds between sets

4)       Rope front raise attached to low cable, 6×15, 60 seconds between sets

5)       Chest on incline bech rear delt flies 6×15, 60 seconds between sets

6)       Dumbell shrugs 5×20, 60 seconds between sets

7)       Strait bar shrugs 4×20, superset dumbbell shrugs 4×25

8)      Machine shoulder press 5×10, no rest. One big dropset

Biceps:

1)           Strait bar curl shoulder width grip 8 reps, wide grip 8 reps, narrow grip 8 reps. 60 seconds rest, 4 total sets

2)           EZ bar curls 5×12

2)       Drag curls 5×10,  last 2 sets do a dropset of 10 reps 60 seconds between sets

3)       Hammer curls 5×10, , last 2 sets do a dropset of 10 reps 60 seconds between sets

4)       Preacher curls 5×8,  last 2 sets do a dropset of 10 reps

5)       Incline bench, shoulders back simultaneous dumbbell curls 5×12, 60 seconds between sets

6)       Standing double front bicep cable curls 5×15, 60 seconds between sets

7)       Rope curls 5×20

        8)       Concentration curls 4×10 each arm

Triceps:

1)       Tricep pushdowns 5×20, 60 seconds between sets

2)       Skull crushers 5×15, 60 seconds between sets

3)       Overheard rope extensions 5×15

4)       Rope pushdowns, full flex, 5×20 (light weight)

5)       Single armed rope kickbacks 5×15 each arm

6)       Tricep machine 4×20

7)       Bench dips with weight on lap, 5×20, 60 seconds between sets