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Workout Plan

The document outlines a 6-day gym workout plan focusing on chest, shoulders, biceps, and triceps. Each day includes specific exercises with set and rep recommendations, along with warm-up and cardio activities. Sunday is designated for rest and active recovery.

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prudhvisaikrishnayerra
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4 views

Workout Plan

The document outlines a 6-day gym workout plan focusing on chest, shoulders, biceps, and triceps. Each day includes specific exercises with set and rep recommendations, along with warm-up and cardio activities. Sunday is designated for rest and active recovery.

Uploaded by

prudhvisaikrishnayerra
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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6-Day Gym Workout Plan (Focused on Chest, Shoulders, Biceps, and Triceps)

MONDAY: Chest & Triceps (Push Day)


Warm-up (5-10 min): Light cardio + dynamic stretches

Flat Barbell Bench Press – 4 sets x 8-12 reps


Incline Dumbbell Press – 3 sets x 8-12 reps
Cable Chest Fly (Low-to-High & High-to-Low) – 3 sets x 12 reps
Close-Grip Bench Press – 4 sets x 8-12 reps
Overhead Triceps Extensions (Dumbbell or Cable Rope) – 3 sets x 10 reps
Triceps Dips (Machine or Assisted) – 3 sets x 10-12 reps
Cardio: 15 min incline treadmill walk
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TUESDAY: Back & Biceps (Pull Day)
Warm-up (5-10 min): Rowing machine or jump rope

Lat Pulldown (Wide Grip) – 4 sets x 8-12 reps


Seated Cable Row – 3 sets x 10 reps
Barbell Bent-over Rows – 3 sets x 8-12 reps
Barbell Bicep Curls – 4 sets x 8-12 reps
Preacher Curls (Machine or Barbell) – 3 sets x 10-12 reps
Cable Rope Hammer Curls – 3 sets x 12 reps
Cardio: 20 min steady-state cycling
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WEDNESDAY: Shoulders & Core
Warm-up (5-10 min): Resistance band shoulder warm-up

Overhead Shoulder Press (Barbell or Dumbbells) – 4 sets x 8-12 reps


Arnold Press (Dumbbells) – 3 sets x 10 reps
Lateral Raises (Dumbbells or Cable Machine) – 3 sets x 12-15 reps
Rear Delt Fly (Cable or Dumbbells) – 3 sets x 12 reps
Face Pulls (Cable Machine) – 3 sets x 12 reps
Hanging Leg Raises – 3 sets x 12 reps
Russian Twists (Weighted) – 3 sets x 15 reps each side
Cardio: 20 min stair climber
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THURSDAY: Lower Body (Legs & Core)
Warm-up (5-10 min): Bodyweight squats & lunges

Barbell Squats (or Smith Machine Squats) – 4 sets x 8-12 reps


Leg Press Machine – 3 sets x 10 reps
Romanian Deadlifts (Barbell or Dumbbells) – 3 sets x 10 reps
Leg Curl Machine (Hamstrings) – 3 sets x 12 reps
Calf Raises (Machine or Smith Machine) – 3 sets x 15 reps
Cable Oblique Twists – 3 sets x 15 reps per side
Cardio: 20 min stair climber
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FRIDAY: Chest & Arms (Biceps + Triceps Focus)

Incline Barbell Press – 4 sets x 8-12 reps


Pec Deck Machine (Chest Flys) – 3 sets x 12 reps
Dumbbell Alternating Bicep Curls – 3 sets x 10 reps
Concentration Curls (Dumbbells) – 3 sets x 12 reps
Cable Rope Triceps Pushdown – 3 sets x 12-15 reps
Skull Crushers (EZ Bar or Dumbbells) – 3 sets x 10 reps
Hanging Leg Raises or Cable Crunches – 3 sets x 12 reps
Cardio: 20 min incline walk or rowing
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SATURDAY: Full Shoulder & Arm Blast

Seated Shoulder Press (Machine or Dumbbells) – 4 sets x 8-12 reps


Cable Rear Delt Flys – 3 sets x 12 reps
Lateral Raises (Dumbbells or Cable Machine) – 3 sets x 12-15 reps
Barbell Bicep Curls – 4 sets x 8-12 reps
Triceps Dips (Machine or Assisted if needed) – 3 sets x 10-12 reps
Overhead Triceps Extensions (Dumbbell or Cable Rope) – 3 sets x 10 reps
Cardio: 15-20 min HIIT sprint intervals
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SUNDAY: Rest & Recovery
Active Recovery: Light walking, stretching, or yoga

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