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6 days workout
Bulking
Advanced
Machine strength
Plan Details
The 6 days workout routine by bahadorjamali is a 6 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
Some week I combine back and shoulder too one day workout
Routine detail
Day 1
Saturday - Chest & Thigh
Est. 65 min
8 exercises
Barbell Bench Press
4 Sets x 10 Reps
Barbell Incline Bench Press
4 Sets x 10 Reps
Machine Fly
4 Sets x 10 Reps
Dumbbell Decline Bench Press
4 Sets x 10 Reps
Cable Cross-Over
4 Sets x 10 Reps
Cable Lower Chest Raise
4 Sets x 8 Reps
Machine Hip Adduction
3 Sets x 8 Reps
Machine Hip Abduction
3 Sets x 8 Reps
Day 2
Sunday - Biceps & Leg Curl
Est. 54 min
7 exercises
Barbell Curl
4 Sets x 8 Reps
Dumbbell Hammer Curl
4 Sets x 8 Reps
Dumbbell Preacher Curl
4 Sets x 8 Reps
Cable Standing Curl
4 Sets x 8 Reps
Cable Dual Overhead Curl
4 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Day 3
Monday - Shoulder & Thigh
Est. 58 min
8 exercises
Dumbbell Seated Arnold Press
4 Sets x 8 Reps
Dumbbell Upright Row
3 Sets x 10 Reps
Dumbbell One-Arm Front Raise
4 Sets x 10 Reps
Machine Reverse Fly
3 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Smith Machine Shrug
4 Sets x 8 Reps
Machine Hip Abduction
3 Sets x 8 Reps
Machine Hip Adduction
3 Sets x 8 Reps
Day 4
Tuesday - Triceps & Leg Curl
Est. 47 min
7 exercises
Cable Tricep Pushdown (Rope)
4 Sets x 8 Reps
Cable Rope High Pulley Tricep Extension
4 Sets x 8 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 8 Reps
Machine Dip
3 Sets x 8 Reps
Machine Tricep Extension
3 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Day 5
Wednesday - Back & Thigh
Est. 45 min
7 exercises
Cable Elevated Row
3 Sets x 10 Reps
T Bar Row
3 Sets x 8 Reps
Cable Rear Pulldown (Wide Grip)
3 Sets x 10 Reps
Machine Lat Pulldown
3 Sets x 8 Reps
Machine Assisted Pull-Up
3 Sets x 8 Reps
Machine Hip Abduction
3 Sets x 8 Reps
Machine Hip Adduction
3 Sets x 8 Reps
Day 6
Thursday - Forearms & Leg Curl
Est. 12 min
2 exercises
Dumbbell Wrist Curl (Palms Up)
3 Sets x 8 Reps
Wrist Roller
3 Sets x 8 Reps
