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District 6 v2.0
Bulking
Advanced
Machine strength
Plan Details
The District 6 v2.0 routine by Ranger0976 is a 6 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
I am on semi Low-Carb Diet (<50-100g/day) while doing this. 5-Day Muscle Group Split, 3 days of Ab work (Tues & Thurs), and 1 day of Cardio/Ab Focus. *Feel free to substitute the Elliptical Training, on the Cardio Day, for the Cardio of your choice. *Mind-Muscle Connection is KEY, especially for Abs.
Routine detail
Mon
Chest
Est. 43 min
6 exercises
Bench Push-Up
2 Sets x 20 Reps
Dumbbell Bench Press
4 Sets x 12 Reps
Machine Incline Chest Press
3 Sets x 12 Reps
Cable One Arm Crossover
3 Sets x 10 Reps
DB Touching Bench Press
3 Sets x 10 Reps
Barbell Reverse Bench Press (Wide Grip)
3 Sets x 10 Reps
Tue
Back & Abs
Est. 55 min
9 exercises
Cable Lat Pulldown (Wide Grip)
4 Sets x 10 Reps
Plate Oblique Twists
4 Sets x 10 Reps
Cable Shoulder Extension
3 Sets x 15 Reps
Exercise Ball Hanging Leg Raises
3 Sets x 10 Reps
Dumbbell One-Arm Row
3 Sets x 12 Reps
Bench Weighted Decline Crunch
3 Sets x 10 Reps
Cable Reverse Crossover
4 Sets x 10 Reps
Ab Wheel Rollouts
4 Sets x 15 Reps
Sauna
1 Set
Wed
Shoulders
Est. 62 min
8 exercises
Dumbbell Seated Shoulder Press
2 Sets x 20 Reps
Dumbbell One-Arm Shoulder Press
3 Sets x 10 Reps
Dumbbell One-Arm Lateral Raise
3 Sets x 12 Reps
Machine Deltoid Raise
4 Sets x 10 Reps
Barbell Front Raise
3 Sets x 12 Reps
Dumbbell Bent-Over Raise
3 Sets x 12 Reps
Cable One-Arm Reverse Fly
3 Sets x 15 Reps
Barbell Shrug
3 Sets x 20 Reps
Thu
Legs & Abs
Est. 60 min
8 exercises
Machine Leg Extension
3 Sets x 15 Reps
Machine Seated Leg Curl
3 Sets x 15 Reps
Hack Squat
3 Sets x 10 Reps
Machine Calf Raise
4 Sets x 25 Reps
Bench Weighted Decline Crunch
4 Sets x 10 Reps
Standing DB Overhead Side Bends
3 Sets x 10 Reps
Exercise Ball Hanging Leg Raises
3 Sets x 10 Reps
Ab Wheel Rollouts
4 Sets x 15 Reps
Fri
Arms
Est. 58 min
8 exercises
Dumbbell Alternating Hammer Curl
3 Sets x 12 Reps
Dumbbell Tricep Extension
3 Sets x 12 Reps
Cable Rope Hammer Curl
3 Sets x 15 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 15 Reps
Dumbbell One-Arm Preacher Curl
3 Sets x 10 Reps
Tricep Push-Up
3 Sets x 20 Reps
Cable One-Arm High Curl
4 Sets x 12 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
4 Sets x 12 Reps
Sat
Abs & Cardio
Est. 67 min
7 exercises
Bench Weighted Decline Crunch
3 Sets x 10 Reps
Plate Oblique Twists
3 Sets x 20 Reps
Exercise Ball Hanging Leg Raises
4 Sets x 10 Reps
Circular Hanging Leg Lifts
3 Sets x 10 Reps
Oblique Crunch
3 Sets x 10 Reps
Ab Wheel Rollouts
3 Sets x 10 Reps
Treadmill Running
1 Set
