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6 Week Program

This 6-week workout program consists of 4 phases that focus on different muscle groups each day. Week 1, 2, 5, and 6 involve chest/triceps and back/biceps workouts on Mondays and Wednesdays, with legs/abs on Tuesdays and chest/shoulders/abs on Thursdays and legs/abs on Fridays. Weeks 3 and 4 modify the routine with different exercises targeting full body each session, including arms/shoulders/abs on Wednesdays and chest/back on Thursdays. Each workout provides 3-4 exercises per muscle group consisting of 3-4 sets of 8-15 reps, focusing on compound and isolation moves to build strength

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Mineralinis
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972 views

6 Week Program

This 6-week workout program consists of 4 phases that focus on different muscle groups each day. Week 1, 2, 5, and 6 involve chest/triceps and back/biceps workouts on Mondays and Wednesdays, with legs/abs on Tuesdays and chest/shoulders/abs on Thursdays and legs/abs on Fridays. Weeks 3 and 4 modify the routine with different exercises targeting full body each session, including arms/shoulders/abs on Wednesdays and chest/back on Thursdays. Each workout provides 3-4 exercises per muscle group consisting of 3-4 sets of 8-15 reps, focusing on compound and isolation moves to build strength

Uploaded by

Mineralinis
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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6-WEEK

WORKOUT
PROGRAM
WEEK 1,2,5 & 6

MONDAY-
CHEST/TRICEPS
1. Smith machine flat bench press 4x15,12,10,8
2. DB incline fly 4x 15,12,12,10
3. Decline bench press 4x 12,12,10,10
Alternate^ Decline push ups 4x 15,15,15,15
4. Cable crossover 4x 12,12,10,10
5. Incline DB bench 3x 10,10,10
6. Triceps rope extension 3x 1 minute (time under tension)
7. Overhead DB triceps extension 4x15,12,10,8
8. Cross the body triceps extension 4x15,12,10,10 (each side)
9. Pushups 5x20
WEEK 1,2,5 & 6

TUESDAY-
LEGS/ABS
1. Squat 4x 15,12,10,8
2. Lunges 4x 15,12,10,10 (each leg)
3. Goblet squat 4x 15,12,10,8
3a. Jumping squats 4x 12
4. Leg press 3x 25,20,15
5. Standing calf raise 4x 15
6. Seated calf raise 4x 15
7. Hanging leg raises x20
8. Crunches x50
9. Oblique crunches x25 (each side)
10. Bench V ups x20
11. Scissor kicks for time 1 minute
WEEK 1,2,5 & 6

WEDNESDAY-
BACK/BIS
1. Pullups 4x10 (assisted if needed)
2. Close grip seated cable row 4x 15,12,10,10
3. Wide grip lat pull down 4x12,12,10,10
4. DB bent over row 4x 15,12,10,8
5. Straight bar lat pushdown 3x10
6. Time under tension EZ bar curl 3x 1 minute
7. Incline Dumbbell curl 4x 15,12,12,10
8. DB preacher curl 4x 12,10,10,8
WEEK 1,2,5 & 6

THURSDAY-
CHEST/SHOULDERS/ABS
1. Smith machine Flat Bench press 4x15,12,12,10
2. Smith machine incline bench 4x 15,12,12,10
3. Pec deck fly machine 4x 15,12,12,10
4. Decline pushups 4x 15
5. Seated DB lateral raise 4x 15,12,12,10
6. Rear Delt DB fly 4x 15,12,12,10
7. DB Arnold press 4x 15,12,12,10
8. Front DB raise 4x 15,12,12,10
9. Shrug machine 4x15
10. Hanging leg raises x20
11. Crunches x50
12.Oblique crunches x25 (each side)
13. Decline sit-ups x20
14. DB russian twists x30
WEEK 1,2,5 & 6

FRIDAY-
LEGS/ABS
1. Deadlift 4x15,12,12,10
2. Lying hamstring curl 4x15,12,12,10
3. DB lunges 4x12 (each leg)
4. Front squat 4x10
5. Hip abduction machine 4x 12,10,10,8
6. DB stiff legged deadlift 4x 15,12,12,10 (keep it lightweight)
7. Standing calf raise 4x15
8. Seated calf raise 3x 1 Minute
9. Hanging leg raises 4x15
10. DB russian twists 2x30
WEEK 3 & 4
MONDAY-
CHEST/SHOULDERS/ABS
1. DB flat bench 4x15,12,12,10
2. Cable fly 4x12,10,10,8
3. Incline Smith machine Bench 4x12,10,10,8
4. Flat bench DB fly 4x10
5. Decline push ups 4x15
6. DB shoulder press 4x10
7. Cable lateral raise 4x 12,10,10,8
8. Rear delt fly machine 4x 12,10,10,8
9. DB front raise 4x10
10. seated Barbell press 3x10,8,6
11. Bench V up x25
12. Crunches x50
13. Decline situps x20
14. Scissor kicks 2 minutes
WEEK 3 & 4

TUESDAY-LEGS
1. Squats 4x 12,10,10,8
2. Quad extensions 4x 15,12,12,10
3. Lying hamstring curl 4x 15,12,12,10
4. DB lunges 4x 12 (each leg)
5. Leg press 4x35,30,25,20
6. Standing calf raise 4x 15
7. Seated calf raise 4x15
WEEK 3 & 4
WEDNESDAY-
ARMS/SHOULDERS/ABS
1. EZ bar curl 4x 15,12,12,10
2. DB incline curl 4x 15,12,12,10
3. Preacher curl 4x 12,10,10,8
4. Hammer curl 3x 1 minute
5. Tricep rope extension 3x 1 minute
6. Tricep kickbacks 4x 15,12,12,10 (each arm)
7. Overhead DB extension 4x12,10,10,8
8. Tricep cable pushdown with bar 4x10
9. DB shoulder press 4x 15,12,12,10
10. DB side lateral raise 4x 12,10,10,8
11. Rear delt fly machine 4x10
12. DB front raise 4x10
13. Hanging leg raises 4x15
14. Russian twist 3x30
WEEK 3 & 4

THURSDAY-CHEST/BACK
1. Smith machine Incline bench 4x15,12,12,10
2.Smith machine flat bench 4x15,12,12,10
3. Cable crossovers 4x12,12,10,10
4. Decline pushups 5x20
5. Wide grip lat pull down 4x15,12,12,10
6. Close grip seated cable row 4x 15,12,12,10
7. Close grip lat pull down 4x12,10,10,8
8. DB bent over row 4x12,10,10,8
9. Assisted pull ups 4x15
WEEK 3 & 4

FRIDAY-LEGS/ABS
1. Front squat 4x15,12,12,10
2. Lunges 4x 12 (each leg)
3. Lying hamstring curl 4x15,12,12,10
4. Leg press 3x25,20,15
5. Sumo DB stiff legged deadlifts 4x 15,12,12,10
6. Goblet squats 4x12,10,10,8
7. Hanging leg raises x20
8. Crunches x50
9. Oblique crunches x25 (each side)
10. Rope ab crunches x25
11. Bench v ups x20
12. Plank 2 minutes

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