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Scott Dorn's 6-Day Workout Plan

The document outlines a 6 day per week workout routine that focuses on different muscle groups each day. Monday targets biceps, triceps, and includes 20 minutes of cardio. Tuesday focuses on chest and abs. Wednesday is a rest day that also works abs. Thursday works back and abs. Friday targets shoulders and includes 45 minutes of cardio. Saturday works quads and calves. Sunday is another full body workout.

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240 views1 page

Scott Dorn's 6-Day Workout Plan

The document outlines a 6 day per week workout routine that focuses on different muscle groups each day. Monday targets biceps, triceps, and includes 20 minutes of cardio. Tuesday focuses on chest and abs. Wednesday is a rest day that also works abs. Thursday works back and abs. Friday targets shoulders and includes 45 minutes of cardio. Saturday works quads and calves. Sunday is another full body workout.

Uploaded by

aggresssev
Copyright
© Attribution Non-Commercial (BY-NC)
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
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A Scott Dorn

Routine

WORKOUTS
ay a d *6 eek w ine t rou

Monday

Biceps/Triceps/Cardio Barbell Curls: 4 sets of 8-12 reps Dumbbell Hammer Curls: 2 sets of 8-12 reps Dumbbell Concentration Curls: 2 sets of 8-12 reps Close Grip Smith Machine Bench Press: 4 sets of 8-12 reps Cable Press Downs- Rope Attachment: 4 sets of 8-12 reps Cable One-Arm Triceps Extension: 2 sets of 8-12 reps 20 minutes on the treadmill (115-125 HR)

Tuesday

Chest/Abs Varying Degree Incline Dumbbell Bench Press: 4 sets of 8-12 reps Flat Dumbbell Bench Press: 4 sets of 8-12 reps Varying Degree Dumbbell Flyes: 4 sets of 8-12 reps Hanging Leg Raise: 4 sets of 50 plus reps Cable Oblique Crunch: 2 sets of 50 plus reps DB Oblique Side Bend: 2 sets of 50 plus reps Ab Ball Crunch: 4 sets of 50 plus reps

Wednesday

REST DAY/Abs
Hamstrings/Calves/Cardio Seated Hamstring Curl: 4 sets of 25-50 reps Seated calf press: 6-8 sets of 25-50 reps 30 minutes stair stepper (HR 115-125)

Thursday

Back/Abs

Friday

Wide Grip Cable Lat Pull downs: 4 sets of 8-12 reps Smith Machine Barbell Rows: 4 sets of 8-12 reps Dumbbell Rows: 2 sets of 8-12 reps

Smith Machine Partial Dead lifts: 4 sets of 8-12 reps I pick one exercise to target each area of the abdominals and perform 4 sets of 25-50 reps

Saturday

Shoulders/Cardio Standing Barbell Overhead Press: 4 sets of 8-12 repsDumbbell Lateral Raise: 3 sets of 8-12 reps Dumbbell Front Raise: 2 sets of 8-12 reps Cable Seated Lateral Raise: 4 sets of 8-12 reps 45 minutes on the treadmill (HR 115-125)

Quads/Calves

Sunday

Cable Squats: 4 sets of 15-25 reps Seated Calf Press: 4 sets of 25-50 reps or stair stepper calf raises

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