6 day split (upper body focus)
General
Intermediate
Machine strength
Plan Details
The 6 day split (upper body focus) routine by adamvincent is a 6 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Intensity is key... Ensure you train to your maximum and fail within the rep ranges stated. Make sure to progressively overload with either increased weight or more reps. Use a rest period of 45-60 seconds. On the bigger compound exercises 90 - 120 seconds. Abs every other day either post cardio or post wo - 3 x 10 reps hanging leg raises / 3 x 10 rope crunches / 3 x 45 sec plank (superset all 3 together rest for 1 min in between)
Routine detail
Day 1
Chest/Delts
8 exercises
Dumbbell Lateral Raise
3 Sets x 8 Reps
Smith Machine Shoulder Press
3 Sets x 8 Reps
Barbell Front Raise
3 Sets x 8 Reps
Barbell Upright Row
3 Sets x 8 Reps
Dumbbell One-Arm Lateral Raise (Prone)
3 Sets x 15 Reps
Dumbbell Incline Bench Press
3 Sets x 10 Reps
Machine Incline Chest Press
3 Sets x 10 Reps
Machine Fly
3 Sets x 8 Reps
Day 1
Back/Rear Delts
7 exercises
Cable Seated Row
3 Sets x 8 Reps
T Bar Row
3 Sets x 8 Reps
Machine Seated Row
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Cable Rope Face Pull
3 Sets x 8 Reps
Cable Reverse Fly
3 Sets x 8 Reps
Day 3
Legs
5 exercises
Machine Leg Press
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Machine Seated Leg Curl
3 Sets x 8 Reps
Machine Single-Leg Curl
3 Sets x 8 Reps
Calf Press On Leg Press
3 Sets x 8 Reps
Day 4
Arms
8 exercises
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Dip
3 Sets x 8 Reps
EZ Bar Preacher Curl (Close Grip)
3 Sets x 8 Reps
Dumbbell Hammer Curl
3 Sets x 8 Reps
EZ Bar Curl
3 Sets x 8 Reps
Cable Rope Hammer Curl
3 Sets x 8 Reps
Day 5
Chest/Delts
7 exercises
Cable High Cross-Over
3 Sets x 8 Reps
Machine Incline Chest Press
3 Sets x 8 Reps
Machine Bench Press
3 Sets x 8 Reps
Dumbbell Incline Fly
3 Sets x 8 Reps
Cable Lateral Raise
3 Sets x 8 Reps
Dumbbell Bench Press
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Day 6
Back/Rear Delts
6 exercises
Barbell Cambered Row (Prone)
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Cable One-Arm Lat Pulldown
3 Sets x 8 Reps
Machine Seated Row
3 Sets x 12 Reps
Dumbbell Rear Delt Row
3 Sets x 15 Reps
Cable Reverse Fly
3 Sets x 12 Reps
