Yaad Fitness
Shared By : scjmill2 VIP
Frequency : 6 days / week
Day Type : Day of the Week
Type : Bulking
Difficulty : Intermediate
Downloads / Views : 5 / 668

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Description

The 6 Day Muscle Mass Split When performing each exercise and move up a set, you will do more weight and less repetitions to build both size and strength. Adding more weight will help build the muscles and make them fuller. Monday : - This day focuses on targeting the chest and back muscles through the use of push and pulling mechanics. Tuesday : - On Tuesday you will work the leg and abs through compound movements to build larger size and fuller muscles. Wednesday : - Arms days are important on building size and strength through explosive moments and heavy weight. Thursday : - Rest day to prepare for weekend of heavy shoulders/back/chest/arms Friday : - It is important to target and focus upon the back and shoulder muscles twice a week as the back is a crucial body part to give you that fuller and bulk look. Saturday : - Saturdays are used to re-target the chest and legs through compound movements along with adding in workouts that help boost strength, endurance and stamina. Sunday : - Rest This routine is split between 5 days and performed for 5 weeks, each week testing the limits to how much you are able to push yourself to reach new 1RM's. The main focus is upon bulking and lifting heavier weight for 3 to 4 sets while performing less repetitions with each set. You can also set this routine to either a Day of the Week type of routine or Numerical Day based.

Monday Chest and Back
Muscle Exercise Name Timer Reps Sets Track

Chest

Barbell Bench Press Barbell Bench Press 60 sec 12,10,8,6 4 Progress Chart

Chest

Barbell Incline Bench Press Barbell Incline Bench Press 60 sec 12,10,8,6 4 Progress Chart

Chest

Dumbbell Incline Bench Press Dumbbell Incline Bench Press 60 sec 12,10,8,6 4 Progress Chart

Chest

Dumbbell Bench Press Dumbbell Bench Press 60 sec 12,10,8,6 4 Progress Chart

Chest

Dumbbell Decline Bench Press Dumbbell Decline Bench Press 60 sec 8 3 Progress Chart

Chest

Machine Fly Machine Fly 60 sec 8 4 Progress Chart

Chest

Cable Inner Chest Press Cable Inner Chest Press 60 sec 8 4 Progress Chart

Back

Wide Grip Lat Pulldown Wide Grip Lat Pulldown 60 sec 12,10,8,6 4 Progress Chart

Back

Barbell Deadlift Barbell Deadlift 60 sec 12,10,8,6 4 Progress Chart

Back

Cable Seated Row Cable Seated Row 60 sec 8 4 Progress Chart

Back

Barbell Bent Over Row Barbell Bent Over Row 60 sec 8 4 Progress Chart
Tuesday Legs and Abs
Muscle Exercise Name Timer Reps Sets Track

Upper Legs

Barbell Squat Barbell Squat 60 sec 12,10,8,6 4 Progress Chart

Upper Legs

Leg Press Leg Press 60 sec 12,10,8,6 4 Progress Chart

Upper Legs

Lying Leg Curls Lying Leg Curls 60 sec 12,10,8,6 4 Progress Chart

Upper Legs

Leg Extensions Leg Extensions 60 sec 12,10,8,6 4 Progress Chart

Upper Legs

Barbell Lunge Barbell Lunge 60 sec 12,10,8,6 4 Progress Chart

Lower Legs

Seated Calf Raise Seated Calf Raise 60 sec 12,10,8,6 4 Progress Chart

Abs

Dumbbell Side Bend Dumbbell Side Bend 60 sec 20,20,20,20 4 Progress Chart

Abs

Weight Plate Russian Twist Weight Plate Russian Twist 60 sec 8 4 Progress Chart

Abs

Cable Twisting Crunch Cable Twisting Crunch 60 sec 8 4 Progress Chart

Abs

Exercise Ball Crunch Exercise Ball Crunch 60 sec 8 4 Progress Chart

Abs

Crunches with Legs on an Exercise Ball Crunches with Legs on an Exercise Ball 60 sec 8 4 Progress Chart
Wednesday Arms
Muscle Exercise Name Timer Reps Sets Track

Biceps

EZ Bar Close Grip Curl EZ Bar Close Grip Curl 60 sec 8 4 Progress Chart

Biceps

Barbell Spider Curl Barbell Spider Curl 60 sec 8 4 Progress Chart

Biceps

Dumbbell Bicep Curl Dumbbell Bicep Curl 60 sec 12,10,8,6 4 Progress Chart

Biceps

Dumbbell Zottman Curl Dumbbell Zottman Curl 60 sec 12,10,8,6 4 Progress Chart

Biceps

Dumbbell Concentration Curls Dumbbell Concentration Curls 60 sec 12,10,8,6 4 Progress Chart

Triceps

Barbell Triceps Extension Barbell Triceps Extension 60 sec 12,10,8,6 4 Progress Chart

Triceps

Barbell Close Grip Bench Press Barbell Close Grip Bench Press 60 sec 12,10,8,6 4 Progress Chart

Triceps

Barbell Seated Overhead Triceps Extension Barbell Seated Overhead Triceps Extension 60 sec 12,10,8,6 4 Progress Chart

Triceps

Dumbbell Standing Triceps Extension Dumbbell Standing Triceps Extension 60 sec 12,10,8,6 4 Progress Chart

Triceps

Cable Rope Triceps Pushdown Cable Rope Triceps Pushdown 60 sec 8 4 Progress Chart

Triceps

Cable Rope Overhead Triceps Extension Cable Rope Overhead Triceps Extension 60 sec 8 4 Progress Chart
Thursday Full Body
Muscle Exercise Name Timer Reps Sets Track

Shoulders

Dumbbell Arnold Press Dumbbell Arnold Press 60 sec 8 2 Progress Chart

Shoulders

Barbell Up Right Row Barbell Up Right Row 60 sec 8 2 Progress Chart

Triceps

Cable Rope Overhead Triceps Extension Cable Rope Overhead Triceps Extension 60 sec 8 4 Progress Chart

Triceps

Cable Rope Triceps Pushdown Cable Rope Triceps Pushdown 60 sec 8 2 Progress Chart

Chest

Barbell Bench Press Barbell Bench Press 60 sec 8 2 Progress Chart

Chest

Machine Fly Machine Fly 60 sec 8 4 Progress Chart

Biceps

Barbell Curl Barbell Curl 60 sec 8 4 Progress Chart

Biceps

Barbell Standing Wide Grip Biceps Curl Barbell Standing Wide Grip Biceps Curl 60 sec 8 4 Progress Chart

Back

Hyperextensions - Back Extensions Hyperextensions - Back Extensions 60 sec 8 4 Progress Chart

Abs

Cable Crunch Cable Crunch 60 sec 8 4 Progress Chart

Abs

Plank Plank 60 sec - 4 Progress Chart

Abs

Exercise Ball Crunch Exercise Ball Crunch 60 sec 8 4 Progress Chart

Abs

Crunches with Legs on an Exercise Ball Crunches with Legs on an Exercise Ball 60 sec 8 4 Progress Chart

Abs

Alternate Heel Touchers Alternate Heel Touchers 60 sec 8 4 Progress Chart
Friday Shoulders and Back
Muscle Exercise Name Timer Reps Sets Track

Shoulders

Dumbbell Arnold Press Dumbbell Arnold Press 60 sec 12,10,8,6 4 Progress Chart

Shoulders

Barbell Shrug Barbell Shrug 60 sec 8 4 Progress Chart

Shoulders

Dumbbell Lateral Raise Dumbbell Lateral Raise 60 sec 12,10,8,6 4 Progress Chart

Shoulders

Dumbbell Shoulder Press Dumbbell Shoulder Press 60 sec 12,10,8,6 4 Progress Chart

Shoulders

Behind The Head Military Press Behind The Head Military Press 60 sec 12,10,8,6 4 Progress Chart

Back

Barbell Deadlift Barbell Deadlift 60 sec 12,10,8,6 4 Progress Chart

Back

Wide Grip Lat Pulldown Wide Grip Lat Pulldown 60 sec 12,10,8,6 4 Progress Chart

Back

Barbell Bent Over Row Barbell Bent Over Row 60 sec 8 4 Progress Chart

Back

One Arm Dumbell Row One Arm Dumbell Row 60 sec 12,10,8,6 4 Progress Chart

Back

Cable Elevated Rows Cable Elevated Rows 60 sec 8 4 Progress Chart
Saturday Chest and Legs
Muscle Exercise Name Timer Reps Sets Track

Chest

Barbell Bench Press Barbell Bench Press 60 sec 10,8,6,4 4 Progress Chart

Triceps

Chest Dip Chest Dip 60 sec 10,20,30,40 4 Progress Chart

Upper Legs

Barbell Squat Barbell Squat 60 sec 12,10,8,6 4 Progress Chart

Upper Legs

Leg Press Leg Press 60 sec 12,10,8,6 4 Progress Chart

Upper Legs

Leg Extensions Leg Extensions 60 sec 12,10,8,6 4 Progress Chart

Upper Legs

Lying Leg Curls Lying Leg Curls 60 sec 12,10,8,6 4 Progress Chart

Chest

Barbell Incline Bench Press Barbell Incline Bench Press 60 sec 8 4 Progress Chart

Chest

Dumbbell Decline Bench Press Dumbbell Decline Bench Press 60 sec 8 4 Progress Chart

Chest

Barbell Wide Grip Decline Bench Press Barbell Wide Grip Decline Bench Press 60 sec 8 4 Progress Chart

Chest

Machine Fly Machine Fly 60 sec 8 4 Progress Chart
Sunday Rest