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The document outlines a 6 day workout split with exercises for push, pull and leg days. It provides the name of exercises and details on sets and reps for each workout.

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JohnJaneson
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41 views5 pages

Sign Up - Log in New Workout2014.pdf: Print Download (80.0KB)

The document outlines a 6 day workout split with exercises for push, pull and leg days. It provides the name of exercises and details on sets and reps for each workout.

Uploaded by

JohnJaneson
Copyright
© © All Rights Reserved
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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Push|Pull|L egs|Repeat(6daytrainingSplit)

Print

Pushda y 1 (Chest/Sho ulder/Delts/Triceps)

Incl i ne D umbbel l B ench Press


4 set s (1512108 reps)

Decl i ne Dumbbel l Press


4 set s (1512108 reps)

Incl i ne D umbbel l Fl yes


3 set s(151210 reps)

D umbbel l Shoul der Press


4 set s(121086 reps)

Seat ed Dumbbel l Lat eral R ai ses


4 set s(1512108 reps)

Tri ceps R ope Pushdow ns


3 set s(121210 reps)

O verhead D umbbel l Ext ensi ons


3 set s(121210 reps)

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PullDa y 1 (Ba ck/Tra ps/Biceps)

B arbell Deadlifts
5 set s (108642 reps)

B arbell B entOver R ows


3 set s (121010 reps)

Seated C able R ows


3 set s (12108 reps)

R everse Grip Lat Pull Downs


2 Set s (108 reps)

B arbel l Shrugs
4 set s (1210108 reps)

Dumbbell B icep C urls


3 Set s (12108 reps)

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Dumbbell Hammer C urls
3 set s (12108 reps)

Legs1(quaddominant)

B arbel l B ack Squat s


3 set s (151210 reps)

H ack Squat s
3 set s (12108 reps)

Wal ki ng Lunges
3 set s (10 reps each l eg)

Seat ed Leg Ext ensi ons


3 sets (20 reps)

St andi ng/ seat ed cal f rai ses


5 sets (failure)

Rest

PushDay
2 (Ch est/Delts/Tricep s)

Incl i ne D umbbel l B ench Press


3 set s (12108 reps)

C hest Dips
3 set s (12108 reps)

C abl e Fl yes
3 set s(121212 reps)

B arbell Front R aises


3 set s (12108 reps)

Dumbbel l Si de rai ses


4 set s(1512108 reps)

R ear Delt Flyes


3 set s(151210 reps)

O verhead C abl e Ext ensi ons


3 set s (121210 reps)

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Tri cep C abl e Pushdow ns


2 set s (1210 reps)

Pullday
2 (Ba ck/Tra ps/Biceps)

Pul l ups
3 set s (12108 reps)

Wi de Gri p Lat pul l dow ns


3 set s (12108 reps)

TB ar rows
4 set s (1210108 reps)

One Arm Dumbbell R ows


3 set s (12108 reps)

D umbbel l Shrugs
3 sets (10 reps)

B icep B rbellC urls


3 set s (12108 reps)

R ope Hammer C urls


3 set s (12108 reps)

Leg s
2(Ha mstringdo minant)

Leg Press
4 set s ( 1512108 reps)

Stiff leged deadlifts


4 set s (121088 reps)

Lyi ng Hamst ring C urls


4 set s (1512108 reps)

Standing C alf R aises


5 sets (failure)

Teen B odybui l di ng I ndi a 2014


B el ongs t o: S hreyas G K amat h
Y out ube C hannel : Y out ube. com/ Thebodybui l di ngI ndi a

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