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6 Day Gym Workout Plan

The document outlines a 6-day gym workout plan focused on fat loss and muscle building, with each day dedicated to specific muscle groups and fat-burning exercises. Each workout includes a combination of strength training, finishers, and cardio sessions. Sunday is designated for active recovery with options like walking, yoga, or stretching.

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prudhvisaikrishnayerra
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182 views1 page

6 Day Gym Workout Plan

The document outlines a 6-day gym workout plan focused on fat loss and muscle building, with each day dedicated to specific muscle groups and fat-burning exercises. Each workout includes a combination of strength training, finishers, and cardio sessions. Sunday is designated for active recovery with options like walking, yoga, or stretching.

Uploaded by

prudhvisaikrishnayerra
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-Day Gym Workout Plan for Fat Loss & Muscle Building

MONDAY: Chest, Triceps & Fat Burn


- Bench Press - 4x8-12 | Incline Dumbbell Press - 3x8-12
- Cable Chest Fly - 3x12 | Close-Grip Bench Press - 4x8-12
- Overhead Triceps Extensions - 3x10 | Triceps Dips - 3x10-12
- Plank to Shoulder Tap - 3x30 sec
- Finisher: Burpees x30 sec + Mountain Climbers x30 sec (3 rounds)
- Cardio: 15 min incline treadmill walk

TUESDAY: Back, Biceps & Fat Burn


- Lat Pulldown - 4x8-12 | Seated Cable Row - 3x10
- Bent-over Rows - 3x8-12 | Barbell Bicep Curls - 4x8-12
- Preacher Curls - 3x10-12 | Hammer Curls - 3x12
- Hanging Leg Raises - 3x12
- Finisher: Jump Squats x15 + Battle Ropes x30 sec (3 rounds)
- Cardio: 20 min steady-state cycling

WEDNESDAY: Shoulders, Core & Fat Burn


- Overhead Shoulder Press - 4x8-12 | Arnold Press - 3x10
- Lateral Raises - 3x12-15 | Rear Delt Fly - 3x12
- Face Pulls - 3x12 | Hanging Leg Raises - 3x12
- Russian Twists - 3x15 each side
- Finisher: Kettlebell Swings x15 + Bicycle Crunches x30 sec (3 rounds)
- Cardio: 20 min stair climber

THURSDAY: Legs, Core & High-Calorie Burn


- Barbell Squats - 4x8-12 | Leg Press - 3x10
- Romanian Deadlifts - 3x10 | Leg Curl Machine - 3x12
- Calf Raises - 3x15 | Cable Oblique Twists - 3x15 each side
- Finisher: Jump Rope x60 sec + Box Jumps x10 (3 rounds)
- Cardio: 20 min stair climber

FRIDAY: Chest, Arms & Belly Fat Reduction


- Incline Barbell Press - 4x8-12 | Pec Deck Machine - 3x12
- Dumbbell Alternating Curls - 3x10 | Concentration Curls - 3x12
- Rope Triceps Pushdown - 3x12-15 | Skull Crushers - 3x10
- Cable Crunches - 3x12
- Finisher: Medicine Ball Slams x15 + High Knees x30 sec (3 rounds)
- Cardio: 20 min incline walk/rowing

SATURDAY: Shoulders, Arms & HIIT Fat Burn


- Seated Shoulder Press - 4x8-12 | Cable Rear Delt Fly - 3x12
- Lateral Raises - 3x12-15 | Barbell Bicep Curls - 4x8-12
- Triceps Dips - 3x10-12 | Overhead Triceps Extensions - 3x10
- Finisher: Battle Ropes x30 sec + Burpees x10 (3 rounds)
- Cardio: 15-20 min HIIT sprint intervals

SUNDAY: Active Recovery


- Options: 30 min fasted walk, yoga, stretching, or foam rolling

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