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