6 Day Workouts - PPL 15092022
Bulking
Intermediate
Machine strength
Plan Details
The 6 Day Workouts - PPL 15092022 routine by Samito is a 8 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
This workout is planned to cover all body muscles twice a week. Warm ups and Stretching are not included in this. This plan has 9 exercises planned for all days with 3 sets each.This will help in gaining muscles and losing weight simultaneously with proper diet. So lets start with Monday , we will do push workout giving priority to Shoulders. Monday - Shoulder ( 3 exercises with good/heavy weights) - Triceps (3 exs) - Chest ( 3 super sets with moderate weights ) On Thursday we will repeat the push workout , but this time priority will be given to chest. Triceps will remain constant. Thursday - Chest( 3 exercises with good/heavy weights) - Triceps (3 exs) - Shoulders ( 3 super-sets with moderate weights) On Tuesdays and Fridays we will do Pull workout. We will cover Back - Biceps and Forearms in these days. Given priority to Back on Tuesday and Biceps on Friday. Forearms will remain constant. Tuesday Back( 4 exercises with good/heavy weights) - Forearms (2 exs) - Biceps ( 3 super-sets with moderate weights) Friday Biceps( 3 exercises with good/heavy weights) - Forearms (2 exs) - Back ( 4 super-sets with moderate weights ) Now on Wednesdays and Saturdays we have Legs and Abs giving equal priority to both. Do this for 6 days regularly and share your feedbacks Enjoy and Cheers
Routine detail
Day 1
Push (Chest - Triceps - Shoulder)
Est. 76 min
10 exercises
Dumbbell Bench Press
3 Sets x 12,10,8 Reps
Dumbbell Incline Bench Press
3 Sets x 12,10,8 Reps
Cable Cross-Over
3 Sets x 12,10,8 Reps
Machine Assisted Dip
3 Sets x 12,10,8 Reps
Cable Shoulder Extension
3 Sets x 12,10,8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 12,10,8 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 12,10,8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 12,18,8 Reps
Dumbbell One-Arm Lateral Raise
3 Sets x 12,10,8 Reps
Dumbbell One-Arm Front Raise
3 Sets x 12,10,8 Reps
Day 2
Pull ( Back- Biceps)
Est. 75 min
10 exercises
Barbell Bent-Over Row
3 Sets x 12,10,8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 12,10,8 Reps
Machine Vertical Row (Close Grip)
3 Sets x 12,10,8 Reps
Cable V Bar Pulldown
3 Sets x 12,10,8 Reps
Cable Seated Row
3 Sets x 12,10,8 Reps
Back Hyperextension
3 Sets x 12,10,8 Reps
Machine Assisted Pull-Up
3 Sets x 12,10,8 Reps
Barbell Curl (Close Grip)
3 Sets x 12,10,8 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 12,10,8 Reps
Barbell Preacher Curl
3 Sets x 12,10,8 Reps
Day 3
Leg- Abs
Est. 64 min
9 exercises
Machine Single-Leg Extension
3 Sets x 12,10,8 Reps
Machine Single-Leg Curl
3 Sets x 12,10,8 Reps
Machine Hip Abduction
3 Sets x 12,10,8 Reps
Machine Hip Adduction
3 Sets x 12,10,8 Reps
Machine Seated Calf Raise
3 Sets x 12,10,8 Reps
Barbell Hip Thrust
3 Sets x 12,10,8 Reps
Machine Ab Crunch
3 Sets x 15 Reps
Parallel Bar Hip Raise
3 Sets x 15 Reps
Machine Ab Crunch
3 Sets x 8 Reps
Day 4
Rest
Est. 155 min
3 exercises
Swimming
1 Set
Elliptical Training
1 Set
Running
1 Set
Day 5
Push (Shoulder - Triceps - Chest)
Est. 76 min
10 exercises
Dumbbell Seated Shoulder Press
3 Sets x 12,18,8 Reps
Dumbbell One-Arm Lateral Raise
3 Sets x 12,10,8 Reps
Dumbbell One-Arm Front Raise
3 Sets x 12,10,8 Reps
Cable Shoulder Extension
3 Sets x 12,10,8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 12,10,8 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 12,10,8 Reps
Dumbbell Bench Press
3 Sets x 12,10,8 Reps
Dumbbell Incline Bench Press
3 Sets x 12,10,8 Reps
Cable Cross-Over
3 Sets x 12,10,8 Reps
Machine Assisted Dip
3 Sets x 12,10,8 Reps
Day 6
Pull (Biceps - Back)
Est. 75 min
10 exercises
Barbell Curl (Close Grip)
3 Sets x 12,10,8 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 12,10,8 Reps
Barbell Preacher Curl
3 Sets x 12,10,8 Reps
Barbell Bent-Over Row
3 Sets x 12,10,8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 12,10,8 Reps
Machine Vertical Row (Close Grip)
3 Sets x 12,10,8 Reps
Cable V Bar Pulldown
3 Sets x 12,10,8 Reps
Cable Seated Row
3 Sets x 12,10,8 Reps
Back Hyperextension
3 Sets x 12,10,8 Reps
Machine Assisted Pull-Up
3 Sets x 12,10,8 Reps
Day 7
Leg- Abs
Est. 63 min
9 exercises
Machine Single-Leg Extension
3 Sets x 12,10,8 Reps
Machine Single-Leg Curl
3 Sets x 12,10,8 Reps
Machine Hip Abduction
3 Sets x 12,10,8 Reps
Machine Hip Adduction
3 Sets x 12,10,8 Reps
Machine Seated Calf Raise
3 Sets x 12,10,8 Reps
Barbell Hip Thrust
3 Sets x 12,10,8 Reps
Machine Ab Crunch
3 Sets x 8 Reps
Parallel Bar Hip Raise
3 Sets x 15 Reps
Machine Ab Crunch
3 Sets x 8 Reps
Day 8
Rest
Est. 155 min
3 exercises
Swimming
1 Set
Elliptical Training
1 Set
Running
1 Set
