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Exercises 1

This document outlines a 6-day weight training routine that focuses on different muscle groups each day. It includes exercises like squats, deadlifts, presses, rows, and curls. Each muscle group session consists of 3-4 circuits of 2-3 exercises performed for 3 sets of 6-9 reps with 90 seconds of abs work between circuits.

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Abhishek Tomar
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136 views4 pages

Exercises 1

This document outlines a 6-day weight training routine that focuses on different muscle groups each day. It includes exercises like squats, deadlifts, presses, rows, and curls. Each muscle group session consists of 3-4 circuits of 2-3 exercises performed for 3 sets of 6-9 reps with 90 seconds of abs work between circuits.

Uploaded by

Abhishek Tomar
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as XLSX, PDF, TXT or read online on Scribd
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WEIGHT ROUTINE : 6-Days

Morning
4:30-6:00

Running/ Skipping,
Stretching,
Freeletics,
ABS, Twist

MON/ THU: BACK SQUAT,


CHEST, TRICEPS

Sets

Reps/ Set

Back Squat

Back Squat + Pull Overs

Incline Bench Press[BB + DB]


Bench Press[BB + DB]

TUE/ FRI: DEADLIFT,


BACK, BICEPS

Sets

Reps/ Set

DeadLift

DeadLift + High Pull

Bent-Over Row[BB + DB]

Pendlay Row + RG BB BO Row

Push Ups

AMAP

WED/ SAT: FRONT SQUAT,


SHOULDERS, TRICEPS

Sets

Reps/ Set

Front Squat

Front Squat + Side Lateral Raise

Push Press + Shrugs

Shoulder Press[BB + DB]

Pull Ups

AMAP

BO Lateral Raise

AMAP

Preacher Curl + Press Down

Zottman Curl + Triceps Bench Press

Triceps Extension + Biceps Curl

[Hammer + RG BB + Wrist] Curl

12

[Hammer + RG BB + Wrist] Curl

12

[Hammer + RG BB + Wrist] Curl

12

WEIGHT ROUTINE : 6-Days


Sets

Reps/Set

Sets

Reps/Set

Bench Press

MON/ THU: Chest & Back

Push Press

DB Row

Pull Ups/ Pull Down

Pull Overs

Bent Over Raise

DB Bench Press

DB Shoulder Press

Bent Over Row

Pull Ups/ Pull Down

Pull Overs

Bent Over Raise

[Hammer + RG BB + Wrist] Curl

12

[Hammer + RG BB + Wrist] Curl

12

TUE: Leg & Arms

WED/ SAT: Shoulder & Back

Sets

Reps/Set

Sets

Reps/Set

Back Squat

Deadlift

FRI: Leg & Arms

Romanian Deadlift + Dand

12

Front Squat + Dand

12

Triceps Bench Press + DB Preacher Curl

BB Curl + Press Down

Lying French Press + Concentration Curl

RGBB Preacher Curl + DB Ext

Seated French + Zottman Curl

BB Preacher Curl + OH DB Ext

Calf Raise

12

Calf Raise

12

MONDAY
LEG
CKT
Reps/ CKT
SHOULDER
Romanian Deadlift
3
9
Deadlift
9
3
PushUps
FAILURE
90 SECONDS PAUSE/ ABS
Split Squat
3
9
Front Squat
9
3
Pull Ups
FAILURE
90 SECONDS PAUSE/ ABS
BB Push Press
9
3
BentOver Raise
9
Reverse Grip Curl
3
9
90 SECONDS PAUSE/ ABS
Arnold Press
9
3
BentOver Raise
9
Wrist Curl
3
9

WEIGHT ROUTINE : 4-Days


TUESDAY/ WEDNESDAY
THURSDAY
LEG
LEG
CKT
Reps/ CKT
CKT
Reps/ CKT
CHEST, BACK
SHOULDER
Split Squat
3
9
Split Squat
3
9
Back Squat
9
Front Squat
9
3
3
Pull Ups
FAILURE
Pull Ups
FAILURE
90 SECONDS PAUSE/ ABS
90 SECONDS PAUSE/ ABS
S.Romanian Deadlift
3
9
Romanian Deadlift
3
9
Snatch Grip Deadlift
9
Deadlift
9
3
3
PushUps
FAILURE
PushUps
FAILURE
90 SECONDS PAUSE/ ABS
90 SECONDS PAUSE/ ABS
BB Bench Press
9
BB Push Press
9
3
3
DB Row
9
BentOver Raise
9
Reverse Grip Curl
3
9
Reverse Grip Curl
3
9
90 SECONDS PAUSE/ ABS
90 SECONDS PAUSE/ ABS
BB Bent Over Row
9
Arnold Press
9
3
3
DB Bench Press
9
BentOver Raise
9
Wrist Curl
3
9
Wrist Curl
3
9

FRIDAY/ SATURDAY
LEG
CKT
Reps/ CKT
CHEST, BACK
S.Romanian Deadlift
3
9
Snatch Grip Deadlift
9
3
PushUps
FAILURE
90 SECONDS PAUSE/ ABS
Split Squat
3
9
Back Squat
9
3
Pull Ups
FAILURE
90 SECONDS PAUSE/ ABS
BB Bench Press
9
3
DB Row
9
Reverse Grip Curl
3
9
90 SECONDS PAUSE/ ABS
BB Bent Over Row
9
3
DB Bench Press
9
Wrist Curl
3
9

WEIGHT ROUTINE : 4-Days


MONDAY
LEG
SHOULDER
Romanian Deadlift
Deadlift
PushUps

CKT

Reps/ CKT

9
FAILURE

90 SECONDS PAUSE/ ABS


Split Squat
3
9
Front Squat
9
3
Pull Ups
FAILURE
90 SECONDS PAUSE/ ABS
Zottman Curl
3
9
Reverse Grip Curl
3
9
BB Push Press
9
3
BentOver Raise
9
90 SECONDS PAUSE/ ABS
Arnold Press
9
3
BentOver Raise
9
Seated 2-Arm DB Ext
3
9
Wrist Curl
3
9

TUESDAY/ WEDNESDAY
LEG
CKT
Reps/ CKT
CHEST, BACK
Split Squat
3
9

LEG
SHOULDER
Split Squat

THURSDAY

Back Squat
9
3
Pull Ups
FAILURE
90 SECONDS PAUSE/ ABS
S.Romanian Deadlift
3
9
Snatch Grip Deadlift
9
3
PushUps
FAILURE
90 SECONDS PAUSE/ ABS
Biceps Curl
3
9
Reverse Grip Curl
3
9
BB Bench Press
9
3
DB Row
9
90 SECONDS PAUSE/ ABS
BB Bent Over Row
9
3
DB Bench Press
9
Seated 1-Arm DB Ext
3
9
Wrist Curl
3
9

Front Squat
9
3
Pull Ups
FAILURE
90 SECONDS PAUSE/ ABS
Romanian Deadlift
3
9
Deadlift
9
3
PushUps
FAILURE
90 SECONDS PAUSE/ ABS
Preacher Curl
3
9
Reverse Grip Curl
3
9
BB Push Press
9
3
BentOver Raise
9
90 SECONDS PAUSE/ ABS
Arnold Press
9
3
BentOver Raise
9
Lying Triceps Ext
3
9
Wrist Curl
3
9

CKT

Reps/ CKT

FRIDAY/ SATURDAY
LEG
CKT
Reps/ CKT
CHEST, BACK
S.Romanian Deadlift
3
9
Snatch Grip Deadlift
9
3
PushUps
FAILURE
90 SECONDS PAUSE/ ABS
Split Squat
3
9
Back Squat
9
3
Pull Ups
FAILURE
90 SECONDS PAUSE/ ABS
Hammer Curl
3
9
Reverse Grip Curl
3
9
BB Bench Press
9
3
DB Row
9
90 SECONDS PAUSE/ ABS
BB Bent Over Row
9
3
DB Bench Press
9
Lying Triceps Ext
3
9
Wrist Curl
3
9

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