6 days workout
Bulking
Advanced
Machine strength
Plan Details
The 6 days workout routine by borati 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
chest
Est. 76 min
9 exercises
Barbell Bench Press
4 Sets x 10 Reps
Barbell Incline Bench Press
4 Sets x 10 Reps
Dumbbell Bench Press
3 Sets x 10 Reps
Machine Fly
4 Sets x 10 Reps
Dumbbell Incline Bench Press
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
plate press
3 Sets x 8 Reps
Day 2
back
Est. 55 min
8 exercises
Barbell Bent-Over Row
3 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Cable Seated Row
3 Sets x 10 Reps
Dumbbell One-Arm Row
3 Sets x 10 Reps
Cable Elevated Row
3 Sets x 10 Reps
Cable Rear Pulldown (Wide Grip)
3 Sets x 10 Reps
T Bar Row
3 Sets x 8 Reps
Back Hyperextension
3 Sets x 10 Reps
Day 3
shoulder
Est. 54 min
8 exercises
Dumbbell Seated Arnold Press
3 Sets x 8 Reps
Barbell Front Raise
3 Sets x 10 Reps
Dumbbell Upright Row
3 Sets x 10 Reps
Dumbbell One-Arm Front Raise
3 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Machine Reverse Fly
3 Sets x 10 Reps
Barbell Shrug
3 Sets x 8 Reps
Cable Rope Face Pull
3 Sets x 8 Reps
Day 4
leg
Est. 35 min
5 exercises
Machine Leg Extension
3 Sets x 10 Reps
Machine Seated Leg Curl
3 Sets x 10 Reps
Barbell Squat
3 Sets x 10 Reps
Machine Leg Press
3 Sets x 10 Reps
Barbell Standing Calf Raise
3 Sets x 10 Reps
Day 6
Biceps
Est. 126 min
9 exercises
Barbell Curl
4 Sets x 8 Reps
Dumbbell Hammer Curl
4 Sets x 8 Reps
EZ Bar Close Grip Curl
4 Sets x 8 Reps
Dumbbell Preacher Curl
4 Sets x 8 Reps
Cable Seated Bicep Curl
3 Sets x 8 Reps
Barbell Spider Curl
4 Sets x 8 Reps
Cable Standing Curl
4 Sets x 8 Reps
Cable Dual Overhead Curl
4 Sets x 8 Reps
Treadmill Running
1 Set
Day 7
Triceps
Est. 57 min
7 exercises
Barbell Seated Tricep Extension
4 Sets x 8 Reps
Barbell Bench Press (Close Grip)
4 Sets x 8 Reps
Dumbbell Tricep Extension (Supine)
4 Sets x 8 Reps
Dumbbell One-Arm Tricep Kickback
4 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 8 Reps
Cable Rope High Pulley Tricep Extension
4 Sets x 8 Reps
Tricep Push-Up
4 Sets x 8 Reps
