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Day 1

This document outlines a 6-day workout split with 2 rest days. Each day focuses on a different body part: chest/abs, back, shoulders/abs, legs, arms/abs. For each muscle group, the plan lists specific exercises that are performed in 3-4 sets, varying the rep ranges to challenge muscles in different ways. Abdominal exercises are included in most workouts. Rest days are scheduled after back and leg days to allow for recovery between intense lifting sessions. The goal is to perform a total of 15-18 sets per body part and regularly alternate rep schemes to prevent plateaus.

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lovely08
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75 views

Day 1

This document outlines a 6-day workout split with 2 rest days. Each day focuses on a different body part: chest/abs, back, shoulders/abs, legs, arms/abs. For each muscle group, the plan lists specific exercises that are performed in 3-4 sets, varying the rep ranges to challenge muscles in different ways. Abdominal exercises are included in most workouts. Rest days are scheduled after back and leg days to allow for recovery between intense lifting sessions. The goal is to perform a total of 15-18 sets per body part and regularly alternate rep schemes to prevent plateaus.

Uploaded by

lovely08
Copyright
© Attribution Non-Commercial (BY-NC)
We take content rights seriously. If you suspect this is your content, claim it here.
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Download as DOCX, PDF, TXT or read online on Scribd
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Day 1: Chest/abs Day 2: Back Day 3: Off Day 4: Shoulders/abs Day 5: Legs Day 6: Arms/abs Day 7: Off On every

lift the sets are 3-4. On power movements (Squat, Deadlift, Presses), I keep the reps low and usually do 4x6, 3x8, or 10,8,6. Every other lift vary the sets from 12,10,8 to 3x12 to 3x8. I like to total around 15-18 total sets per body part. It is key to switch up the rep scheme to keep your body guessing and to avoid plateaus and overtraining. Day 1: Chest: Flat Bench Press (vary between 4x6, 3x8, 10,8,6) Incline DB Press (vary between 12,10,8 to 3x12 to 3x8) Decline DB Press (vary between 12,10,8 to 3x12 to 3x8) DB Flies (vary between 12,10,8 to 3x12 to 3x8) Cable Crossover (vary between 12,10,8 to 3x12 to 3x8) Chest Pull over (vary between 12,10,8 to 3x12 to 3x8) Weighted crunches (vary between 12,10,8 to 3x12 to 3x8) Leg Raises (vary between 12,10,8 to 3x12 to 3x8) Ab twists (vary between 12,10,8 to 3x12 to 3x8) Day 2: Back: Deadlifts (vary between 4x6, 3x8, 10,8,6) Weighted Pull Ups (vary between 12,10,8 to 3x12 to 3x8) Yates Rows (vary between 12,10,8 to 3x12 to 3x8) DB Rows (vary between 12,10,8 to 3x12 to 3x8) Lat Pulldown (vary between 12,10,8 to 3x12 to 3x8) DB Shrugs (vary between 12,10,8 to 3x12 to 3x8) Day 3: Off: Day 4: Shoulders: DB Shoulder Press (vary between 4x6, 3x8, 10,8,6) Arnold Presses (vary between 12,10,8 to 3x12 to 3x8) Side Raises (vary between 12,10,8 to 3x12 to 3x8) Front Raises (vary between 12,10,8 to 3x12 to 3x8) Wide Grip Upright Rows (vary between 12,10,8 to 3x12 to 3x8) Weighted crunches (vary between 12,10,8 to 3x12 to 3x8) Leg Raises (vary between 12,10,8 to 3x12 to 3x8) Ab twists (vary between 12,10,8 to 3x12 to 3x8)

Day 5: Legs: Squat Leg Press Lunges Leg Extensions Leg Curls Donkey Calf Raises Day 6: Arms: Close Grip Bench Press V-Bar Tricep Extension Skull Crushers Pull Downs Bicep Barbell Curls Alternate DB curls Preacher Curls Reverse Grip Curls Weighted crunches Leg Raises Ab twists

(vary between 4x6, 3x8, 10,8,6) (vary between 12,10,8 to 3x12 to 3x8) (vary between 12,10,8 to 3x12 to 3x8) (vary between 12,10,8 to 3x12 to 3x8) (vary between 12,10,8 to 3x12 to 3x8) (vary between 12,10,8 to 3x12 to 3x8) (vary between 4x6, 3x8, 10,8,6) (vary between 12,10,8 to 3x12 to 3x8) (vary between 12,10,8 to 3x12 to 3x8) (vary between 12,10,8 to 3x12 to 3x8) (vary between 12,10,8 to 3x12 to 3x8) (vary between 12,10,8 to 3x12 to 3x8) (vary between 12,10,8 to 3x12 to 3x8) (vary between 12,10,8 to 3x12 to 3x8) (vary between 12,10,8 to 3x12 to 3x8) (vary between 12,10,8 to 3x12 to 3x8) (vary between 12,10,8 to 3x12 to 3x8)

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