6 days workout

Workout Name : 6 days workout

Shared By : bahadorjamali VIP

Information

Frequency : 6 days / week
Day Type : Numerical
Type : Bulking
Difficulty : Advanced
Downloads / Views : 0 / 212

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Description

Some week I combine back and shoulder too one day workout

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Day 1 Saturday - Chest & Thigh
Muscle Exercise Name Timer Reps Sets Track

Chest

Barbell Bench Press Barbell Bench Press 60 sec 10 4 Progress Chart

Chest

Barbell Incline Bench Press Barbell Incline Bench Press 60 sec 10 4 Progress Chart

Chest

Machine Fly Machine Fly 60 sec 10 4 Progress Chart

Chest

Dumbbell Decline Bench Press Dumbbell Decline Bench Press 60 sec 10 4 Progress Chart

Chest

Cable Cross Over Cable Cross Over 60 sec 10 4 Progress Chart

Chest

Cable Lower Chest Raise Cable Lower Chest Raise 60 sec 8 4 Progress Chart

Upper Legs

Thigh Adductor Thigh Adductor 60 sec 8 3 Progress Chart

Upper Legs

Thigh Abductor Thigh Abductor 60 sec 8 3 Progress Chart
Day 2 Sunday - Biceps & Leg Curl
Muscle Exercise Name Timer Reps Sets Track

Biceps

Barbell Curl Barbell Curl 60 sec 8 4 Progress Chart

Biceps

Dumbbell Hammer Curls Dumbbell Hammer Curls 60 sec 8 4 Progress Chart

Biceps

Dumbbell Preacher Curl Dumbbell Preacher Curl 60 sec 8 4 Progress Chart

Biceps

Cable Standing Curl Cable Standing Curl 60 sec 8 4 Progress Chart

Biceps

Cable Overhead Curl Cable Overhead Curl 60 sec 8 4 Progress Chart

Upper Legs

Leg Extensions Leg Extensions 60 sec 8 3 Progress Chart

Upper Legs

Lying Leg Curls Lying Leg Curls 60 sec 8 3 Progress Chart
Day 3 Monday - Shoulder & Thigh
Muscle Exercise Name Timer Reps Sets Track

Shoulders

Dumbbell Arnold Press Dumbbell Arnold Press 60 sec 8 4 Progress Chart

Shoulders

Dumbbell Upright Row Dumbbell Upright Row 60 sec 10 3 Progress Chart

Shoulders

Dumbbell Front Raise Dumbbell Front Raise 60 sec 10 4 Progress Chart

Shoulders

Machine Reverse Flyes Machine Reverse Flyes 60 sec 10 3 Progress Chart

Shoulders

Dumbbell Lateral Raise Dumbbell Lateral Raise 60 sec 10 3 Progress Chart

Shoulders

Smith Machine Shrug Smith Machine Shrug 60 sec 8 4 Progress Chart

Upper Legs

Thigh Abductor Thigh Abductor 60 sec 8 3 Progress Chart

Upper Legs

Thigh Adductor Thigh Adductor 60 sec 8 3 Progress Chart
Day 4 Tuesday - Triceps & Leg Curl
Muscle Exercise Name Timer Reps Sets Track

Triceps

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

Triceps

Cable Rope High Pulley Overhead Tricep Extension Cable Rope High Pulley Overhead Tricep Extension 60 sec 8 4 Progress Chart

Triceps

Cable Reverse Grip Triceps Pushdown Cable Reverse Grip Triceps Pushdown 60 sec 8 3 Progress Chart

Triceps

Dip Machine Dip Machine 60 sec 8 3 Progress Chart

Triceps

Machine Triceps Extension Machine Triceps Extension 60 sec 8 3 Progress Chart

Upper Legs

Lying Leg Curls Lying Leg Curls 60 sec 8 3 Progress Chart

Upper Legs

Leg Extensions Leg Extensions 60 sec 8 3 Progress Chart
Day 5 Wednesday - Back & Thigh
Muscle Exercise Name Timer Reps Sets Track

Back

Cable Elevated Rows Cable Elevated Rows 60 sec 10 3 Progress Chart

Back

Wide Grip Pulldown Behind The Neck Wide Grip Pulldown Behind The Neck 60 sec 10 3 Progress Chart

Back

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

Back

Machine Lat Pull Down Machine Lat Pull Down 60 sec 8 3 Progress Chart

Back

Machine Assisted Pull Up Machine Assisted Pull Up 60 sec 8 3 Progress Chart

Upper Legs

Thigh Abductor Thigh Abductor 60 sec 8 3 Progress Chart

Upper Legs

Thigh Adductor Thigh Adductor 60 sec 8 3 Progress Chart
Day 6 Thursday - Forearms & Leg Curl
Muscle Exercise Name Timer Reps Sets Track

Forearms

Dumbbell Palms Up Wrist Curl Over A Bench Dumbbell Palms Up Wrist Curl Over A Bench 60 sec 8 3 Progress Chart

Forearms

Wrist Roller Wrist Roller 60 sec 8 3 Progress Chart