6 Day Gym Plan

The 6 Day Gym Workout Schedule ● Day 1: Chest (Heavy) + Shoulders (Heavy) + Abs ​ ​(Tuesday) ○

Flat Barbell Bench Press

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5 Sets: Warm set of 15 reps followed by sets of 10,8,6,4, reps. After the 5 sets, complete 1 drop set for 20-25 reps.

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Military press: 5 Sets:

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Warm set of 15 reps followed by sets of 10,8,6,4, reps.

○ Incline Barbell Press: ○ ○

6 Sets: Sets of 10,8,6,6,4,4 reps For every other set, substitute a barbell press for a dumbbell press.

○ Arnold Dumbbell Press ○ ○

4 sets of 10,8,6,6 reps Follow up with a burnout set of 20-25 reps

○ Low Cable Crossover ■

4 sets of 12,10,8,8, reps

○ Dumbbell Side Lateral Raise ○

4 sets of 12,10,8,8,8 reps

○ Incline Dumbbell Flye ■

4 sets of 12,10,8,8, reps

○ Front Dumbbell Raise ○

4 Sets of 12,10,8,8, reps

○ Your choice of a 15-20 mins core ab workout

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Day 2 : Legs + Triceps + Calfs​ ​(Wednesday)

○ Barbell Squat ○

6 sets: 20 rep warm-up, followed by 10,8,8,6,6 sets

○ Triceps Pushdown – V-Bar Attachment ○

5 sets: 15 rep warm-up, followed by 12,10,8,8 sets

○ Hack Squat ○

5 sets of 10,8,8,6,4 reps

○ Standing Calf raises ○

4 sets of 10,8,8,6 reps

○ Skull Crushers ○

4 sets of 10,8,8,8 reps

○ Box Squat ○

5 sets of 10,8,8,6, reps

○ Reverse Grip Triceps Pushdown ○

4 sets of 10,8,8,8 reps

○ Lying Leg Curls ○

4 sets of 10,8,8,6 reps

○ Seated Calf Raise ○

4 sets of 10,8,8,6 reps

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Day 3: Back (Width) + Abs​ ​(Thursday) (Note: Alternate each back workout with your choice of a 10 min ab workout)

○ Wide-Grip Front Lat Pulldown ■

6 sets: 20 rep warm-up, followed by 10,8,8,6,6 sets

○ Hammer strength pulldown ■

5 sets of 10,8,6,6,6 reps

○ Rope Straight-Arm Pulldown ■

5 sets of 10,8,6,6,6 reps

○ Barbell Shrugs ■

5 sets of 10,8,6,6,6 reps

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Day 4: Arms (Heavy biceps, Light Triceps) + Calfs ​ ​(Friday)

○ Ex-bar Curl ■

5 sets: 15 rep warm-up, followed by 12,10,8,8 sets

○ Dips – (Triceps Version) ■

5 sets: 15 rep warm-up, followed by 12,10,8,8 sets

○ Seated Calf Raises ■

5 sets: 15 rep warm-up, followed by 12,10,8,8 sets

○ Hammer Curls ■

4 sets of 12,10,8,6 reps

○ Seated Triceps Press ■

4 sets of 12,10,8,6 reps

○ Wide-Grip Standing Barbell Curl ■

4 sets of 12,10,8,6 reps

Concentration Curls ■ ■

4 sets of 12,10,8,6 reps End with a 15-25 reps burn-out set.

○ Smith Machine Calf Raises ■

4 sets of 12,10,8,6 reps

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Day 5 : Chest (Light) + Shoulders (Light) + Abs ​(Saturday)

○ Flat Bench Press ○

5 Sets: Warm set of 15 reps followed by sets of 10,8,6,4, reps.

○ Military Press ■

5 Sets: Warm set of 15 reps followed by sets of 10,8,6,4, reps.

○ Dumbbell Flyes ○

4 sets of 12,10,8,8 reps

○ Side Laterals to Front Raise ■

4 sets of 12,10,8,8 reps

○ Decline Dumbbell Flyes ■

4 sets of 12,10,8,8 reps

○ Reverse Flyes ■

4 sets of 12,10,8,8 reps

○ Your choice of a 15-20 min ab workout

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Day 6: REST ​(Sunday)

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Day 7: Back (Thickness) + Abs ​(Monday) (Note: Alternate each back workout with your choice of a 10 min ab workout)

○ Seated Cable Rows ■

6 sets: 20 rep warm-up, followed by 10,8,8,6,6 sets

○ Bent-Over Barbell Row ■

5 sets of 12,10,8,6,6 reps

○ Axle Deadlift ■

5 sets of 12,10,8,6,6 reps

○ One-Arm Dumbbell Row ■

5 sets of 12,10,8,6,6 reps