Scribd
Upload
4 views1 page

Gym Routine

The document outlines a 6-day gym routine focusing on different muscle groups each day, including chest, back, legs, shoulders, and abs, with an emphasis on knee safety. It also includes cardio recommendations and diet tips for achieving visible abs, such as high protein intake and reducing sugar. Each workout consists of specific exercises with prescribed sets and repetitions to promote athletic aesthetics and overall fitness.

Uploaded by

manush20032008
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
4 views1 page

Gym Routine

The document outlines a 6-day gym routine focusing on different muscle groups each day, including chest, back, legs, shoulders, and abs, with an emphasis on knee safety. It also includes cardio recommendations and diet tips for achieving visible abs, such as high protein intake and reducing sugar. Each workout consists of specific exercises with prescribed sets and repetitions to promote athletic aesthetics and overall fitness.

Uploaded by

manush20032008
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

6-Day Gym Routine (Athletic Aesthetic, Knee-Safe) DAY 1 — Chest + Triceps • Bench Press —

4×8 • Incline Dumbbell Press — 4×10 • Cable Chest Fly — 3×12 • Push-ups — 3×12 • Triceps Rope
Pushdown — 3×12 • Overhead Dumbbell Triceps Extension — 3×12 DAY 2 — Back + Biceps • Lat
Pulldown — 4×10 • Seated Row — 4×10 • Face Pulls — 3×15 • Back Extension Machine — 3×12 •
Barbell Curls — 3×12 • Hammer Curls — 3×12 DAY 3 — Knee-Safe Legs + Butt Reduction • Leg
Press (light–moderate) — 3×15 • Hamstring Curl (seated) — 3×12 • Leg Extension (light) — 2×12 •
Standing Calf Raises — 4×15 • Side-Lying Leg Raises — 3×15 • Glute Stretch — 30 sec each side
DAY 4 — Shoulders + Abs • Dumbbell Shoulder Press — 4×10 • Lateral Raises — 4×12 • Rear Delt
Fly — 3×15 • Front Raises — 2×12 ABS Circuit (3 Rounds) • Hanging or Lying Leg Raises — 12 •
Cable Crunch — 15 • Plank — 45 sec • Russian Twists — 20 DAY 5 — Upper Body Pump + Abs •
Machine Chest Press — 3×12 • Lat Pulldown — 3×12 • Cable Crossover — 3×12 • Seated Row —
3×12 • Biceps + Triceps Superset — 3 rounds • Abs Circuit (same as Day 4) DAY 6 — Light Legs +
Core (Knee Safe) • Leg Press (light) — 3×15 • Seated Hamstring Curl — 3×12 • Calf Raises — 4×20 •
Hip Mobility + Stretching — 5 min • Core: Dead Bug — 3×10 each • Side Plank — 30 sec each side
Cardio (3–4 Days/Week) • Incline Walking — 20–30 min (5–6 km/h, incline 4–6%) • Cycling — 15–20
min • Elliptical — 20 min Diet Tips for Abs • High protein each meal • Reduce sugar & fried food • Eat
fruits + vegetables daily • Water: 2–3L/day

You might also like