Loading...
6 day split Training
AUDIO TIP
Bulking
Advanced
Machine strength
Plan Details
The 6 day split Training routine by SemihOzdag is a 6 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
This is a high volume training routine that focuses on building muscle and a strong physique. High volume training is performing a workout routine for with a higher number of reps and sets as well as for an extended period of time. High volume training was created and perfected by many legends such as Arnold Schwarzenegger. In this high volume workout routine, you will perform it for 5 days a week, designating each day to a major body part. While performing a workout day, you want to be able to do between 18 to 30 sets per body part. As you are doing high reps and sets for this routine, it is important that you perform each exercise with a weight that you can achieve the number of reps and sets designated. *** Notes : You can add abdominal exercises as well as cardio into the end of any workout day if you are looking to perform such exercises. For exercises that contain a "0" variable for your repetition count, this means that you will be performing this workout until Failure (until you cannot perform any more reps).
Routine detail
Mon
kol
Est. 44 min
6 exercises
Dumbbell Incline Curl
4 Sets x 12 Reps
Dumbbell Concentration Curl
4 Sets x 12 Reps
Dumbbell Alternating Bicep Curl
4 Sets x 12 Reps
Dumbbell One-Arm Tricep Kickback
4 Sets x 12 Reps
Dumbbell Tricep Extension
4 Sets x 12 Reps
Dip
4 Sets x 12 Reps
Mon
Legs
Est. 35 min
4 exercises
Machine Leg Press
6 Sets x 12 Reps
Machine Leg Extension
4 Sets x 12 Reps
Machine Leg Curl (Prone)
3 Sets x 12 Reps
Machine Seated Calf Raise
5 Sets x 20 Reps
Tue
Chest
Est. 49 min
5 exercises
Dumbbell Incline Bench Press
5 Sets x 12 Reps
Machine Bench Press
5 Sets x 12 Reps
Machine Fly
5 Sets x 12 Reps
Push-Up
4 Sets x 12 Reps
Push-Up (Close Hand)
4 Sets x 12 Reps
Fri
Back
Est. 49 min
5 exercises
Cable Lat Pulldown (Wide Grip)
5 Sets x 20 Reps
Cable Seated Row
4 Sets x 12 Reps
Cable V Bar Pulldown
5 Sets x 12 Reps
Machine T Bar Reverse Row
5 Sets x 12 Reps
Dumbbell One-Arm Row
4 Sets x 12 Reps
Sun
kol
Est. 55 min
6 exercises
Barbell Bench Press
6 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
6 Sets x 12 Reps
Dumbbell Incline Curl
4 Sets x 12 Reps
Dumbbell Alternating Bicep Curl
4 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 12 Reps
Dumbbell Tricep Extension
4 Sets x 12 Reps
Any
Shoulders
Est. 31 min
4 exercises
Machine Shoulder Press
4 Sets x 12 Reps
Dumbbell Lateral Raise
4 Sets x 15 Reps
Cable Lateral Raise
4 Sets x 12 Reps
Cable Rope Face Pull
3 Sets x 12 Reps
