This 6 day split routine is for advanced individuals. You should perform this workout 6 days with one day rest.
For the best results, we suggest tracking your workout results using a Fitness Log Journal.
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Day 1 Muscles Trained: Legs |
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EXERCISE |
SETS |
REPS |
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Squat (barbell) |
4 |
6-8 |
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Leg extension (Lever) |
4 |
8-12 |
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Straight-leg deadlift (barbell) |
3 |
6-10 |
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Seated leg curl (Lever) |
3 |
10-12 |
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Day 2 Muscles Trained: Chest |
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EXERCISE |
SETS |
REPS |
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Bench press (Barbell) |
3 |
6-10 |
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Incline bench press (Dumbbell) |
3 |
6-10 |
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Standing flies (Cable) |
2 |
6-10 |
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Day 3 Muscles Trained: Biceps |
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EXERCISE |
SETS |
REPS |
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Bicep curl (EZ-bar) |
3 |
6-10 |
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Bicep curl (dumbbell) |
2 |
6-10 |
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Concentration curl (dumbbell) |
2 |
6-10 |
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Wrist curl (dumbbell) |
3 |
10-15 |
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Day 4 Muscles Trained: Triceps |
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EXERCISE |
SETS |
REPS |
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Triceps pulldowns |
3 |
15 |
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One arm extension |
3 |
15 |
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Close grip bench press |
3 |
15 |
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Day 5 Muscles Trained: Shoulders, back |
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| EXERCISE | SETS | REPS |
| Military Press (Barbell) | 3 | 20 |
| Lateral Raises (Dumbbell) | 3 | 20 |
| Seated Rows | 3 | 15 |
| Lat pulldowns | 3 | 15 |
| One arm back rows | 3 | 15 |
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Day 6 Muscles Trained: Calves |
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| EXERCISE | SETS | REPS |
| Seated calf extension | 3 | 10-15 |
| 45-degree calf press | 3 | 10-15 |
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Rest Day 7 |
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