6 Day - My Routine for 3 Months

Workout Name : 6 Day - My Routine for 3 Months

Shared By : ParagDave VIP

Information

Frequency : 6 days / week
Day Type : Day of the Week
Type : Bulking
Difficulty : Beginner
Downloads / Views : 6 / 1160

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Description

THIS IS MY CUSTAM WORKOUT ROUTINE FOR NEXT 3 MONTHS
START DATE 14/01/2019 TO
END DATE 14/04/2019

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Monday CHEST
Muscle Exercise Name Timer Reps Sets Track

Chest

Barbell Bench Press Barbell Bench Press 45 sec 14,12,10,8 4 Progress Chart

Chest

Barbell Incline Bench Press Barbell Incline Bench Press 45 sec 14,12,10,8 4 Progress Chart

Chest

Dumbbell Fly Dumbbell Fly 45 sec 14,12,10,8 4 Progress Chart

Chest

Barbell Decline Bench Press Barbell Decline Bench Press 45 sec 14,12,10,8 4 Progress Chart

Chest

Dumbbell Bent Arm Pullover Dumbbell Bent Arm Pullover 45 sec 14,12,10,8 4 Progress Chart

Chest

Butterfly Butterfly 45 sec 14,12,10,8 4 Progress Chart

Chest

Push Up Push Up 45 sec 14,12,10,8 4 Progress Chart

Chest

Bench Pushups Bench Pushups 45 sec 14,12,10,8 4 Progress Chart
Tuesday BACK
Muscle Exercise Name Timer Reps Sets Track

Back

Wide Grip Lat Pulldown Wide Grip Lat Pulldown 45 sec 14,12,10,8 4 Progress Chart

Back

Cable Seated Row Cable Seated Row 45 sec 14,12,10,8 4 Progress Chart

Back

Wide Grip Pulldown Behind The Neck Wide Grip Pulldown Behind The Neck 45 sec 14,12,10,8 4 Progress Chart

Back

Dumbbell One Arm Row Dumbbell One Arm Row 45 sec 14,12,10,8 4 Progress Chart

Back

Dumbbell Bent Over Row Dumbbell Bent Over Row 45 sec 14,12,10,8 4 Progress Chart

Back

Wide Grip Pulldown Behind The Neck Wide Grip Pulldown Behind The Neck 45 sec 14,12,10,8 4 Progress Chart

Back

Barbell Incline Bench Pull Barbell Incline Bench Pull 30 sec 10 4 Progress Chart

Back

Barbell Lying Cambered Row Barbell Lying Cambered Row 30 sec 10 4 Progress Chart
Wednesday LEGS
Muscle Exercise Name Timer Reps Sets Track

Upper Legs

Barbell Squat Barbell Squat 45 sec 14,12,10,8 4 Progress Chart

Upper Legs

Leg Extensions Leg Extensions 45 sec 14,12,10,8 4 Progress Chart

Upper Legs

Lying Leg Curls Lying Leg Curls 45 sec 14,12,10,8 4 Progress Chart

Lower Legs

Barbell Standing Calf Raise Barbell Standing Calf Raise 45 sec 14,12,10,8 4 Progress Chart

Upper Legs

Dumbbell Squat Dumbbell Squat 45 sec 14,12,10,8 4 Progress Chart

Upper Legs

Dumbbell Squat Dumbbell Squat 45 sec 14,12,10,8 4 Progress Chart

Upper Legs

Barbell Front Squat Barbell Front Squat 45 sec 14,12,10,8 4 Progress Chart
Thursday BICEPS - TRICEPS
Muscle Exercise Name Timer Reps Sets Track

Biceps

Barbell Curl Barbell Curl 30 sec 14,12,10,8 4 Progress Chart

Triceps

Barbell Lying Triceps Extension Barbell Lying Triceps Extension 30 sec 14,12,10,8 4 Progress Chart

Biceps

Dumbbell Incline Curl Dumbbell Incline Curl 30 sec 14,12,10,8 4 Progress Chart

Triceps

Barbell Close Grip Bench Press Barbell Close Grip Bench Press 30 sec 14,12,10,8 4 Progress Chart

Biceps

Cable Standing Biceps Curl Cable Standing Biceps Curl 30 sec 14,12,10,8 4 Progress Chart

Biceps

Barbell Preacher Curl Barbell Preacher Curl 30 sec 14,12,10,8 4 Progress Chart

Biceps

Dumbbell One Arm Preacher Curl Dumbbell One Arm Preacher Curl 30 sec 14,12,10,8 4 Progress Chart

Triceps

Dumbbell Tricep Kickback Dumbbell Tricep Kickback 30 sec 14,12,10,8 4 Progress Chart

Triceps

Cable Rope Triceps Pushdown Cable Rope Triceps Pushdown 30 sec 14,12,10,8 4 Progress Chart

Biceps

Dumbbell Alternate Hammer Curl Dumbbell Alternate Hammer Curl 30 sec 14,12,10,8 4 Progress Chart

Forearms

Barbell Behind The Back Wrist Curl Barbell Behind The Back Wrist Curl 30 sec 14,12,10,8 4 Progress Chart

Forearms

Dumbbell Palms Up Wrist Curl Over A Bench Dumbbell Palms Up Wrist Curl Over A Bench 30 sec 14,12,10,8 4 Progress Chart
Friday SHOULDER
Muscle Exercise Name Timer Reps Sets Track

Shoulders

Barbell Standing Military Press Barbell Standing Military Press 30 sec 14,12,10,8 4 Progress Chart

Shoulders

Dumbbell Shoulder Press Dumbbell Shoulder Press 30 sec 14,12,10,8 4 Progress Chart

Shoulders

Dumbbell Lateral Raise Dumbbell Lateral Raise 30 sec 14,12,10,8 4 Progress Chart

Shoulders

Dumbbell Reverse Flyes Dumbbell Reverse Flyes 30 sec 14,12,10,8 4 Progress Chart

Shoulders

Dumbbell Upright Row Dumbbell Upright Row 30 sec 14,12,10,8 4 Progress Chart

Shoulders

Barbell Shrug Barbell Shrug 30 sec 14,12,10,8 4 Progress Chart

Shoulders

Dumbbell Bent Over Delt Raise Dumbbell Bent Over Delt Raise 30 sec 10 4 Progress Chart

Shoulders

Dumbbell Standing Alternate Front Raises Dumbbell Standing Alternate Front Raises 30 sec 10 4 Progress Chart
Saturday ABS
Muscle Exercise Name Timer Reps Sets Track

Abs

Decline Crunch Decline Crunch 30 sec 14,12,10,8 4 Progress Chart

Abs

Air Bike Air Bike 30 sec 14,12,10,8 4 Progress Chart

Abs

Plank Plank 30 sec - 4 Progress Chart

Abs

Cable Wood Chops Cable Wood Chops 30 sec 14,12,10,8 4 Progress Chart

Abs

Decline Bench Leg Raise Decline Bench Leg Raise 30 sec 14,12,10,8 4 Progress Chart

Abs

Sit Up Sit Up 30 sec 14,12,10,8 4 Progress Chart

Abs

Decline Bench Leg Raise Decline Bench Leg Raise 30 sec 14,12,10,8 4 Progress Chart

Abs

Flat Bench Lying Leg Raise Flat Bench Lying Leg Raise 30 sec 14,12,10,8 4 Progress Chart

Abs

Cable Wood Chops Cable Wood Chops 30 sec 10 4 Progress Chart