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Workout Plan-Gym 6days

This workout plan outlines a 6-day split routine focusing on different muscle groups each day. Day 1 targets chest and biceps with exercises like floor press, pec deck flys, and bicep curls. Day 2 focuses on back and triceps with pulls ups, deadlifts, rows, and tricep exercises. Day 3 is for shoulders and abs with presses, raises, and core work. The remaining days continue with chest/biceps, back/triceps, and shoulders/legs splits, providing exercise options and set/rep schemes. Notes emphasize proper form, nutrition, rest, and hydration to support muscle growth and recovery.

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Aditya Sanjeev
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314 views3 pages

Workout Plan-Gym 6days

This workout plan outlines a 6-day split routine focusing on different muscle groups each day. Day 1 targets chest and biceps with exercises like floor press, pec deck flys, and bicep curls. Day 2 focuses on back and triceps with pulls ups, deadlifts, rows, and tricep exercises. Day 3 is for shoulders and abs with presses, raises, and core work. The remaining days continue with chest/biceps, back/triceps, and shoulders/legs splits, providing exercise options and set/rep schemes. Notes emphasize proper form, nutrition, rest, and hydration to support muscle growth and recovery.

Uploaded by

Aditya Sanjeev
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
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Download as PDF, TXT or read online on Scribd
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WORKOUT PLAN

DAY-1 CHEST & BICEPS


NUMBER EXERCISES SETS REPS
1 FLOOR PRESS(DUMBELLS) & PUSH UPS (SUPERSET) 3 20 & 15
2 PEC DEC FLY 3 20
3 BARBELL BENCH PRESS(HEAVY) + 1 SET WITH PAUSE REPS 3+1 15
4 DECLINE DUMBELL PRESS & CHEST DIPS 4 20
5 FRONTAL RAISES FOR CHEST & INCLINE DB FLY (SUPERSET) 3 20
6 CABLE CURLS & BARBELL CURLS(SLOW ECCENTRIC) 3 12 & 10
7 SPIDER CURLS & PREACHER CURLS 3 15 &15

DAY-2 BACK & TRICEPS


NUMBER EXERCISES SETS REPS
1 PULL UPS 2 10
2 DEADLIFT (HEAVY) 4 8-15
3 BARBELL ROWING (PRONATED GRIP) & T-BAR 3 15 & 15
4 ONE ARM DB ROWING & LAT PULL DOWN 4 15 & 15
5 SEATED ROWING (12 REPS SLOW + 8 REPS FAST) 4 20
6 STIFF ARM ROWING 3 15
7 TRICEP PUSHDOWN & REVERSE TRICEP PUSHDOWN 4 15 & 15
8 SKULL CRUSHERS & BENCH DIPS 4 15& 15

DAY-3 SHOULDER & ABS


NUMBER EXERCISES SETS REPS
1 SEATED SHOULDER PRESS(BARBELL)(HEAVY) & 4 20 & 20
LATERAL RAISES(DB)
2 FRONT RAISES(NUETRAL GRIP)(DUMBELL) 3 15
3 ARNOLD PRESS 4 10-12
4 UPRIGHT ROW(BARBELL) & SHRUGS (HEAVY) 3 15 & 15
5 BENT OVER LATERAL RAISES(DUMBELLS) 4 15
6 FACE PULLS & REVERSE CRUNCHES 3 20 & 20
7 HANGING LEG RAISES AND LYING LEG RAISES 4 20
DAY-4 CHEST AND BICEPS

NUMBER EXERCISES SETS REPS


1 INCLINE BENCH PRESS & INCLINE FLY ON CABLE 3 20 & 15
2 CHEST FLY 3 20
3 FLAT DUMBELL PRESS & PUSHUPS 3 15 & 15
4 DECLINE DUMBELL PRESS & DECLINE DB FLY 4 15 & 15
5 DUMBELL CURLS(21’S) & HAMMER CURLS 3 21 & 15
6 DRAG CURLS & CONCENTRATION CURLS 3 12 & 10

DAY 5- BACK AND TRICEPS


NUMBER EXERCISES SETS REPS
1 CLOSE GRIP LATPULLDOWN & PULL UPS 4 10 & 10
2 SEATED ROWING (10 WITH LEFT , 10 WITH RIGHT, 15 WITH 3
BOTH)
3 BARBELL ROWING(HEAVY) 3 10-12
4 DUMBELL ROWING 3 15
5 TRICEP PUSHDOWN & TRICEP OVERHEAD EXTENSION 3 15 & 15
6 TRICEP KICKBACK & CLOSE GRIP BENCH PRESS 3 10 & 10

DAY 6-SHOULDER & LEGS


NUMBER EXERCISES SETS REPS
1 SEATED SHOULDER PRESS(DUMBELL) 4 20
2 LATERAL RAISES(12 REPS WITH 5KG,10 REPS WITH 7.5 KG, 8 3 12,10,8,10
REPS WITH 10KG, 10 REPS WITH 7.5 KG,12 REPS WITH 5KG) ,12
3 REAR DELT FLY & BENT OVER DUMBELL RAISE 3 15 & 15
4 BARBELL SQUATS(HEAVY) & GOBLETSQUATS(DUMBELLS) 3 15 & 15
5 LUNGES (BARBELL/DUMBELLS) & WALL SIT 4 15 EACH
LEG
6 LEG EXTENSION(10 REPS WITH RIGHT LEG THEN WITH LEFTLEG 3 10+10+10
AND THEN 10 REPS WITH BOTH THE LEGS)
7 LEG CURLS & STRAIGHT LEG DEADLIFT(SUPERSET) 3 15 & 15
8 HIP THRUSTS (HEAVY) 4 15
NOTE:-
1. DO EACH EXERCISE PROPERLY. EACH REP IS IMPORTANT. SQUEEZE YOUR MUSCLE
PROPERLY WHEN YOU CONTRACT IT AND HOLD IT FOR HALF A SECOND.THIS WILL HELP
YOU ACHIEVE A GREAT PUMP AND GOOD EFFECTS.(YOU CAN FIND EVERY EXERCISE ON
THE INTERNET OR ON MY INSTA PROFILE.)

2. EAT PROPERLY. DON’T SKIP YOUR MEALS.

3. MAKE THE NEGATIVES (WHEN YOU RELEASE THE WEIGHT) SLOW IN EACH
EXERCISE.

4. GIVE PROPER REST TO YOUR BODY. SLEEP FOR ATLEAST 8-9 HOURS ATNIGHT.

5. DRINK ATLEAST 3.5-4 LITRES OF WATER.

6. DB=DUMBELLS; RB= RESISTANCE BANDS.


GOOD LUCK
SAPAN MALIK
(CPT & CNC)

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