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6 Day Split

The document outlines a 4-week workout program split into separate days focusing on different muscle groups: chest/delts/triceps, legs, and back/biceps/forearms. Each day includes 2-3 exercises per muscle group consisting of 2-4 sets of 6-15 reps. The workouts rotate between workout A and B on a weekly basis to continually challenge muscles.

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Brendan Wood
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3K views3 pages

6 Day Split

The document outlines a 4-week workout program split into separate days focusing on different muscle groups: chest/delts/triceps, legs, and back/biceps/forearms. Each day includes 2-3 exercises per muscle group consisting of 2-4 sets of 6-15 reps. The workouts rotate between workout A and B on a weekly basis to continually challenge muscles.

Uploaded by

Brendan Wood
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as RTF, PDF, TXT or read online on Scribd
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Monday: Chest/Delts/Triceps Workout A:

Incline dumbbell press - 2 sets, 6-8 reps


Weighted Dips - 2 sets, 6-8 reps
Machine bench press - 2 sets, 6-8 reps
Incline Dumbbell Flyes - 2 sets, 6-8 reps
Dumbbell Military Press - 2 sets, 6-8 reps
Tricep pressdowns - 2 sets, 6-8 reps
Smith-machine upright rows - 2 sets, 6-8 reps
One-arm dumbbell overhead extensions - 2 sets, 6-8 reps
Side dumbbell laterals - 2 sets, 6-8 reps
Weighted Decline Crunches - 5 sets 12 reps

Tuesday: Legs workout A:


Smith Squats - 3 sets, 6-8 reps
Smith Deadlift - 2 sets, 6-8 reps
Leg extensions - 2 sets, 6-8 reps
Seated Leg curls - 2 sets, 6-8 reps
Single Legged Leg Press - 2 sets, 6-8 reps
Standing Calf Raises - 4 sets, 6-8 reps
Seated calf raises - 2 set, 6-8 reps

Wednesday: Back/Biceps/Forearms Workout A:


Smith Deadlifts - 2 sets, 4-8 reps
Single Arm Dumbbell Row - 2 sets, 6-8 reps
Lat pulldowns - 2 sets, 6-8 reps
Close Grip Seated cable rows - 2 sets, 6-8 reps

Hyperextensions - 2 sets, 6-8 reps


Standing Barbbell Curls - 2 sets, 6-8 reps
Incline Dumbbell curls - 2 sets, 6-8 reps
Dumbbell preacher curls - 2 sets, 6-8 reps
Dumbbell wrist curls - 1 set, 6-8 reps
Dumbbell wrist extensions - 1 set, 6-8 reps
Dumbbell Sidebends - 4 sets 12 reps

Thursday: Of

Friday: Chest/Delts/Triceps Workout B:


Incline Smith-Machine press - 2 sets, 10-12 reps
Cable Pullover - 2 sets, 10-12 reps
Flat dumbbell bench - 2 sets, 10-12 reps
Machine Flyes - 2 sets, 10-12 reps
Smith Machine Military Press - 2 sets, 10-12 reps
Skullcrushers - 2 sets, 10-12 reps
Machine Rear Delt Rows - 2 sets, 10-12 reps
Reverse-grip two-arm cable pressdowns - 2 sets, 10-12 reps
Cable side-laterals - 2 sets, 10-12 reps
Hanging Weighted Leg Raises - 5 sets 12 reps

Saturday: Legs: Workout B:


Smith Machine Squats - 3 sets, 10-12 reps
Smith Machine Deadlifts- 2 sets, 10-12 reps

One-Leg extensions - 2 sets, 10-12 reps


Seated leg curls - 2 sets, 10-12 reps
Single Legged Leg Press - 2 sets, 10-12 reps
Standing Calf Raises - 4 sets, 10-12 reps
Seated calf raises - 2 sets, 10-12 reps
Planks - 3 sets 1 minute

Sunday: Back/Biceps/Forearms Workout B:


Smith Machine Deadlifts - 2 sets, 8-10 reps
One Arm Dumbbell rows - 2 sets, 10-12 reps
Wide Grip Pulldowns - 2 sets, 10-12 reps
Smith Machine Barbbell rows - 2 sets, 10-12 reps
Hyperextensions - 2 sets, 12-15 reps
Seated alternating dumbbell curls - 2 sets, 12-15 reps
Concentration curls - 2 sets, 12-15 reps
Cable one-arm curls - 2 sets, 12-15 reps
Cable wrist curls - 1 set, 12-15 reps
Wrist extensions - 1 set, 12-15 reps

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