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My current 6 day split.
Bulking
Advanced
Machine strength
Plan Details
The My current 6 day split. routine by lefrenchy79 is a 6 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
My current 6 day split. I chose between 6 to 12 workouts each day. I would recommend at least two workouts for each muscle group. Monday: Dumbbell lateral raise & dumbbell front taise = superset (Alternating each rep) Tuesdays & Friday: Cables for burn out. Enjoy
Routine detail
Mon
Arms, Forearms and Shoulders
Est. 74 min
12 exercises
Dumbbell Seated Shoulder Press
4 Sets x 12,10,8,6 Reps
Dumbbell Concentration Curl
4 Sets x 12,10,8,6 Reps
Dumbbell Tricep Extension
4 Sets x 12,10,8,6 Reps
Dumbbell Lateral Raise
4 Sets x 12,10,8,6 Reps
Dumbbell One-Arm Front Raise
4 Sets x 12,10,8,6 Reps
Cable Bicep Curl
4 Sets x 12,10,8,6 Reps
Cable Rope Overhead Tricep Extension
4 Sets x 12,10,8,6 Reps
Barbell Preacher Curl
4 Sets x 12,10,8,6 Reps
Dumbbell Shoulder Shrug
4 Sets x 12,10,8,6 Reps
Dip
4 Sets x 15 Reps
Dumbbell Reverse Concentration Curl
4 Sets x 12,10,8,6 Reps
Cable Reverse Curl
4 Sets x 12,10,8,6 Reps
Tue
Chest and Back
Est. 90 min
12 exercises
Barbell Bench Press
4 Sets x 12,10,8,6 Reps
Barbell Deadlift
4 Sets x 12,10,8,6 Reps
Barbell Bent-Over Row
4 Sets x 12,10,8,6 Reps
Barbell Incline Bench Press
4 Sets x 12,10,8,6 Reps
Dumbbell One-Arm Row
4 Sets x 12,10,8,6 Reps
Pull-Up
4 Sets x 15 Reps
Barbell Decline Bench Press
4 Sets x 12,10,8,6 Reps
Cable Lower Chest Raise
4 Sets x 12 Reps
Cable Cross-Over
4 Sets x 12 Reps
Cable Cross-Over
4 Sets x 12 Reps
Dumbbell Bench Press
4 Sets x 12,10,8,6 Reps
Dumbbell Incline Bench Press
4 Sets x 12,70,8,6 Reps
Wed
Legs and Lower Back
Est. 83 min
13 exercises
Barbell Squat
4 Sets x 12,10,8,6 Reps
Barbell Stiff-Leg Deadlift
4 Sets x 12,10,8,6 Reps
Barbell Lunge
4 Sets x 12,10,8,6 Reps
Machine Leg Press
4 Sets x 12,10,8,6 Reps
Calf Press On Leg Press
4 Sets x 12,10,8,6 Reps
Dumbbell Calf Raise
4 Sets x 12,10,8,6 Reps
Cable Seated Row
4 Sets x 12,10,8,6 Reps
Machine Hip Abduction
4 Sets x 12,10,8,6 Reps
Machine Seated Leg Curl
4 Sets x 12,10,8,6 Reps
Back Hyperextension
4 Sets x 25 Reps
Machine Leg Press
4 Sets x 12,10,8,6 Reps
Machine Calf Press
4 Sets x 12,10,8,6 Reps
Barbell Bent-Over Row
4 Sets x 12,10,8,6 Reps
Thu
Arms, Forearms and Shoulders
Est. 80 min
13 exercises
Dumbbell Lateral Raise
4 Sets x 12,10,8,6 Reps
Dumbbell One-Arm Preacher Curl
4 Sets x 12,10,8,6 Reps
Dumbbell Incline Curl
4 Sets x 12,10,8,6 Reps
Dumbbell Tricep Extension
4 Sets x 12,10,8,6 Reps
Dumbbell Wrist Curl (Palms Up)
4 Sets x 12,10,8,6 Reps
Dumbbell Shoulder Shrug
4 Sets x 12,10,8,6 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 12,10,8,6 Reps
Dumbbell Seated Shoulder Press
4 Sets x 12,10,8,6 Reps
Cable Rope Overhead Tricep Extension
4 Sets x 12,10,8,6 Reps
Barbell Tricep Extension
4 Sets x 12,10,8,6 Reps
Dumbbell Wrist Curl (Palms Down)
4 Sets x 12,10,8,6 Reps
Cable Rope Face Pull
4 Sets x 12,10,8,6 Reps
Dip
4 Sets x 15 Reps
Fri
Chest and Back
Est. 81 min
12 exercises
Cable Seated Row
4 Sets x 12,10,8,6 Reps
Dumbbell One-Arm Row
4 Sets x 12,10,8,6 Reps
Dumbbell Fly
4 Sets x 12,10,8,6 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 12,10,8,6 Reps
Machine Reverse Lat Pulldown (Close Grip)
4 Sets x 12,10,8,6 Reps
Pull-Up (Hammer Grip)
4 Sets x 12,10,8,6 Reps
Dumbbell Bench Press
4 Sets x 12,10,8,6 Reps
Dumbbell Incline Bench Press
4 Sets x 12,10,8,6 Reps
Dumbbell Decline Fly
4 Sets x 12,10,8,6 Reps
Cable Cross-Over
4 Sets x 12 Reps
Cable Cross-Over
4 Sets x 12 Reps
Cable Lower Chest Raise
4 Sets x 12 Reps
Sat
Legs and Lower Back
Est. 86 min
12 exercises
Barbell Squat
5 Sets x 20,12,10,8,6 Reps
Barbell Romanian Deadlift
4 Sets x 12,10,8,6 Reps
Barbell Bent-Over Row
4 Sets x 12,10,8,6 Reps
Machine Leg Press
4 Sets x 12,10,8,6 Reps
Calf Press On Leg Press
4 Sets x 12,10,8,6 Reps
Machine Leg Extension
4 Sets x 12,10,8,6 Reps
Machine Seated Leg Curl
4 Sets x 12,10,8,6 Reps
Barbell Standing Calf Raise
4 Sets x 12,10,8,6 Reps
Dumbbell Walking Lunge
4 Sets x 20 Reps
Back Hyperextension
4 Sets x 25 Reps
Machine Leg Press
4 Sets x 12,10,8,6 Reps
Calf Press On Leg Press
4 Sets x 12,10,8,6 Reps
