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6 day Olympic Muscle
General
Advanced
Machine strength
Plan Details
The 6 day Olympic Muscle routine by jgeerars1995 is a 6 day workout plan. It is an advanced level plan to achieve general fitness goals.
Routine detail
Day 1
Workout 1
8 exercises
Barbell Bench Press
3 Sets x 8 Reps
Barbell Military Press
3 Sets x 8 Reps
Barbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell Seated Arnold Press
3 Sets x 8 Reps
Cable Cross-Over
3 Sets x 8 Reps
Dumbbell Seated Side Lateral Raise
3 Sets x 8 Reps
Dumbbell Incline Fly
3 Sets x 8 Reps
Dumbbell Front Raise
3 Sets x 8 Reps
Day 2
Workout 2
9 exercises
Barbell Squat
3 Sets x 8 Reps
Cable Tricep Pushdown (V-Bar)
3 Sets x 8 Reps
Bench Hip Thrust
3 Sets x 8 Reps
Machine Calf Raise
3 Sets x 8 Reps
Barbell Skull Crusher (Reverse Grip)
3 Sets x 8 Reps
Barbell Bench Squat
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Machine Single-Leg Curl
3 Sets x 8 Reps
Machine Seated Calf Raise
3 Sets x 8 Reps
Day 3
Workout 3
5 exercises
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Cable Grip Lat Pulldown (Narrow Grip)
3 Sets x 8 Reps
Pull-Up
3 Sets x 8 Reps
Cable Rope Lat Pulldown
3 Sets x 8 Reps
Barbell Shrug
3 Sets x 8 Reps
Day 4
Arms (Heavy biceps, Light Triceps) + Calfs
8 exercises
EZ Bar Curl
3 Sets x 8 Reps
Dip
3 Sets x 8 Reps
Machine Seated Calf Raise
3 Sets x 8 Reps
Dumbbell Hammer Curl
3 Sets x 8 Reps
Machine Seated Tricep Dip
3 Sets x 8 Reps
Barbell Curl
3 Sets x 8 Reps
Barbell Concentration Curl (Close Grip)
3 Sets x 8 Reps
Smith Machine Reverse Calf Raise
3 Sets x 8 Reps
Day 5
Chest (Light) + Shoulders (Light) + Abs
6 exercises
Barbell Bench Press
3 Sets x 8 Reps
Barbell Military Press
3 Sets x 8 Reps
Dumbbell Fly
3 Sets x 8 Reps
Dumbbell Alternating Lateral Raise
3 Sets x 8 Reps
Dumbbell Decline Fly
3 Sets x 8 Reps
Dumbbell Reverse Fly
3 Sets x 8 Reps
Day 7
Back (Thickness) + Abs
5 exercises
Cable Seated Row
6 Sets x 8 Reps
Barbell Bent-Over Row
5 Sets x 8 Reps
Barbell Deadlift
5 Sets x 8 Reps
Dumbbell One-Arm Row
5 Sets x 8 Reps
Chin-Up with Knee Raise
5 Sets x 8 Reps
