6 Day - Push, Pull, Legs
Shared By : TaylorHowes
Frequency : 6 days / week
Day Type : Numerical
Type : General Fitness
Difficulty : Advanced
Downloads / Views : 4 / 886

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Description

Day 1 Push (Chest, Triceps, Shoulders)
Day 2 Pull (Back and Biceps)
Day 3 Legs
Day 4 Push (Chest, Triceps, Shoulders)
Day 5 Pull (Back and Biceps)
Day 6 Legs
Day 7 Rest

Day 1 Chest,Triceps, Shoulders - A (Push)
Muscle Exercise Name Timer Reps Sets Track

Chest

Barbell Bench Press Barbell Bench Press 120 sec 8 5 Progress Chart

Chest

Cable Cross Over Cable Cross Over 60 sec 8 3 Progress Chart

Chest

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

Shoulders

Dumbbell Shoulder Press Dumbbell Shoulder Press 60 sec 8 3 Progress Chart

Shoulders

Dumbbell Lateral Raise Dumbbell Lateral Raise 60 sec 8 3 Progress Chart

Shoulders

Dumbbell Standing Alternate Front Raises Dumbbell Standing Alternate Front Raises 60 sec 8 3 Progress Chart

Triceps

Dip Dip 120 sec 8 3 Progress Chart

Triceps

Barbell Seated Overhead Triceps Extension Barbell Seated Overhead Triceps Extension 60 sec 8 3 Progress Chart

Triceps

Dumbbell Tricep Kickback Dumbbell Tricep Kickback 60 sec 8 3 Progress Chart

Triceps

Triceps Pushdown V Bar Triceps Pushdown V Bar 60 sec 8 3 Progress Chart

Shoulders

Cable Rope Face Pull Cable Rope Face Pull 60 sec 8 3 Progress Chart

Cardio

Elliptical Training Elliptical Training 60 min - - Progress Chart
Day 2 Arms and Back - A (Pull)
Muscle Exercise Name Timer Reps Sets Track

Cardio

Walking Walking 10 min - - Progress Chart

Back

Chin Up Chin Up 240 sec 8 4 Progress Chart

Back

Barbell Deadlift Barbell Deadlift 180 sec 8 6 Progress Chart

Back

T Bar Row T Bar Row 60 sec 8 3 Progress Chart

Back

Wide Grip Lat Pulldown Wide Grip Lat Pulldown 60 sec 8 3 Progress Chart

Biceps

Barbell Preacher Curl Barbell Preacher Curl 60 sec 8 3 Progress Chart

Back

Cable V Bar Pull Down Cable V Bar Pull Down 60 sec 8 3 Progress Chart

Biceps

Cable Close Grip Curl Cable Close Grip Curl 60 sec 8 3 Progress Chart

Shoulders

Cable Rope Face Pull Cable Rope Face Pull 60 sec 8 3 Progress Chart

Triceps

Cable Rope Triceps Pushdown Cable Rope Triceps Pushdown 60 sec 8 3 Progress Chart

Biceps

Cable Rope Hammer Curls Cable Rope Hammer Curls 60 sec 8 3 Progress Chart
Day 3 Legs and Abs -A
Muscle Exercise Name Timer Reps Sets Track

Upper Legs

Barbell Squat Barbell Squat 120 sec 8 5 Progress Chart

Lower Legs

Barbell Standing Calf Raise Barbell Standing Calf Raise 45 sec 15 3 Progress Chart

Upper Legs

Barbell Lunge Barbell Lunge 60 sec 8 3 Progress Chart

Lower Legs

Seated Calf Raise Seated Calf Raise 30 sec 8 3 Progress Chart

Abs

Decline Crunch Decline Crunch 45 sec 15 4 Progress Chart
Day 4 Chest,Triceps, Shoulders - B (Push)
Muscle Exercise Name Timer Reps Sets Track

Chest

Barbell Bench Press Barbell Bench Press 120 sec 8 5 Progress Chart

Chest

Cable Cross Over Cable Cross Over 60 sec 8 3 Progress Chart

Chest

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

Shoulders

Dumbbell Shoulder Press Dumbbell Shoulder Press 60 sec 8 3 Progress Chart

Shoulders

Dumbbell Lateral Raise Dumbbell Lateral Raise 60 sec 8 3 Progress Chart

Shoulders

Dumbbell Standing Alternate Front Raises Dumbbell Standing Alternate Front Raises 60 sec 8 3 Progress Chart

Triceps

Dip Dip 120 sec 8 3 Progress Chart

Triceps

Barbell Seated Overhead Triceps Extension Barbell Seated Overhead Triceps Extension 60 sec 8 3 Progress Chart

Triceps

Dumbbell Tricep Kickback Dumbbell Tricep Kickback 60 sec 8 3 Progress Chart

Triceps

Triceps Pushdown V Bar Triceps Pushdown V Bar 60 sec 8 3 Progress Chart

Shoulders

Cable Rope Face Pull Cable Rope Face Pull 60 sec 8 3 Progress Chart
Day 5 Arms and Back - B(Pull)
Muscle Exercise Name Timer Reps Sets Track

Cardio

Walking Walking 10 min - - Progress Chart

Back

Chin Up Chin Up 240 sec 8 4 Progress Chart

Back

Barbell Deadlift Barbell Deadlift 180 sec 8 6 Progress Chart

Back

T Bar Row T Bar Row 60 sec 8 3 Progress Chart

Back

Wide Grip Lat Pulldown Wide Grip Lat Pulldown 60 sec 8 3 Progress Chart

Biceps

Barbell Preacher Curl Barbell Preacher Curl 60 sec 8 3 Progress Chart

Back

Cable V Bar Pull Down Cable V Bar Pull Down 60 sec 8 3 Progress Chart

Biceps

Cable Close Grip Curl Cable Close Grip Curl 60 sec 8 3 Progress Chart

Shoulders

Cable Rope Face Pull Cable Rope Face Pull 60 sec 8 3 Progress Chart

Triceps

Cable Rope Triceps Pushdown Cable Rope Triceps Pushdown 60 sec 8 3 Progress Chart

Biceps

Cable Rope Hammer Curls Cable Rope Hammer Curls 60 sec 8 3 Progress Chart
Day 6 Legs and Abs -B
Muscle Exercise Name Timer Reps Sets Track

Upper Legs

Barbell Squat Barbell Squat 120 sec 8 5 Progress Chart

Lower Legs

Barbell Standing Calf Raise Barbell Standing Calf Raise 45 sec 15 3 Progress Chart

Upper Legs

Barbell Lunge Barbell Lunge 60 sec 8 3 Progress Chart

Lower Legs

Seated Calf Raise Seated Calf Raise 30 sec 8 3 Progress Chart

Abs

Decline Crunch Decline Crunch 45 sec 15 4 Progress Chart