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6 day gym program
AUDIO TIP
General
Advanced
Dumbbell
Plan Details
The 6 day gym program routine by uely is a 6 day workout plan. It is an advanced level plan to achieve general fitness goals.
Routine detail
Day 1
Chest and tri
Est. 0 min
6 exercises
Barbell Bench Press
3 Sets x 8 Reps
Dip
3 Sets x 8 Reps
Dumbbell Bench Press
3 Sets x 8 Reps
Cable Lower Chest Raise
3 Sets x 8 Reps
Barbell Bench Press (Close Grip)
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Day 2
Forearm & core
Est. 0 min
7 exercises
Weight Plate Rotation
3 Sets x 8 Reps
Alternating Heel Touch
3 Sets x 8 Reps
Dumbbell Seated Wrist Curl
3 Sets x 8 Reps
Cross Body Crunch
3 Sets x 8 Reps
Dumbbell Wrist Curl (Palms Down)
3 Sets x 8 Reps
Dumbbell Wrist Curl (Neutral Grip)
3 Sets x 8 Reps
Leg Raise
3 Sets x 8 Reps
Day 3
Back and Bi
Est. 0 min
6 exercises
Barbell Bent-Over Row
3 Sets x 8 Reps
Barbell Deadlift
3 Sets x 8 Reps
Barbell Preacher Curl
3 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 8 Reps
Pull-Up
4 Sets x 8 Reps
Day 4
Shoulders
Est. 0 min
8 exercises
Barbell Military Press
3 Sets x 8 Reps
Barbell Rear Military Press
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Dumbbell One-Arm Front Raise
3 Sets x 8 Reps
Barbell Upright Row
3 Sets x 8 Reps
Dumbbell Shoulder Shrug
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Dumbbell Seated Bent-Over Reverse Fly
3 Sets x 8 Reps
Day 5
Forearm & core
Est. 0 min
7 exercises
Weight Plate Rotation
3 Sets x 8 Reps
Alternating Heel Touch
3 Sets x 8 Reps
Dumbbell Seated Wrist Curl
3 Sets x 8 Reps
Cross Body Crunch
3 Sets x 8 Reps
Dumbbell Wrist Curl (Palms Down)
3 Sets x 8 Reps
Dumbbell Wrist Curl (Neutral Grip)
3 Sets x 8 Reps
Leg Raise
3 Sets x 8 Reps
Day 6
Legs
Est. 0 min
6 exercises
Barbell Squat
3 Sets x 8 Reps
Bodyweight Calf Raise
3 Sets x 8 Reps
Dumbbell Lunge
3 Sets x 8 Reps
Dumbbell Wall Squat
3 Sets x 8 Reps
Barbell Standing Calf Raise
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
