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Gym Routine

The document outlines a 6-day gym routine focusing on different muscle groups each day. It includes specific exercises for chest, back, shoulders, arms, legs, and core, with a designated rest day for recovery. Each exercise is prescribed with a set structure to ensure a comprehensive workout plan.

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Arju Mukherjee

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0% found this document useful (0 votes)

2 views1 page

Gym Routine

Uploaded by

Arju Mukherjee

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

DAY 1 – Chest (Push) + Triceps + Core

Chest: Barbell Bench Press, Incline Dumbbell Press, Chest Fly, Cable Crossover (3 sets each)

Triceps: Pushdown, Overhead Extension, Dips (3 sets each)

Core: Plank (3 sets), Leg Raises (3 sets)

DAY 2 – Back (Pull) + Biceps

Back: Pull-ups/Lat Pulldown, Barbell Row, Seated Row, DB Row, Face Pull (3 sets each)

Biceps: Barbell Curl, Hammer Curl, Preacher Curl (3 sets each)

DAY 3 – Shoulders + Forearms + Core

Shoulders: OHP, Lateral Raise, Rear Delt Fly, Arnold Press, Upright Row, Face Pull (3 sets each)

Forearms: Wrist Curl, Reverse Wrist Curl, Farmer’s Walk (3 sets each)

Core: Russian Twists (3 sets), Hanging Knee Raises (3 sets)

DAY 4 – Arms

Biceps: Incline Curl, Concentration Curl, EZ Curl, Cable Curl (3 sets each)

Triceps: Skull Crushers, Rope Pushdown, Close Grip Bench, Overhead Cable Ext (3 sets each)

DAY 5 – Legs + Core

Squats (4), Leg Press, RDL, Leg Curl, Leg Extension (3 each)

Calves: Standing (4), Seated (3)

Core: Cable Crunch (3 sets), Plank (3 sets)

DAY 6 – Chest + Back

Bench Press (4), Pull-ups (4), Incline Bench (3), Barbell Row (3), Cable Fly (3), Straight Arm
Pulldown (3)

DAY 7 – Rest / Active Recovery

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Gym Routine

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Gym Routine

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6-Day Gym Routine

DAY 1 – Chest (Push) + Triceps + Core

Triceps: Pushdown, Overhead Extension, Dips (3 sets each)

Core: Plank (3 sets), Leg Raises (3 sets)

DAY 2 – Back (Pull) + Biceps

Biceps: Barbell Curl, Hammer Curl, Preacher Curl (3 sets each)

DAY 3 – Shoulders + Forearms + Core

Core: Russian Twists (3 sets), Hanging Knee Raises (3 sets)

DAY 5 – Legs + Core

Calves: Standing (4), Seated (3)

Core: Cable Crunch (3 sets), Plank (3 sets)

DAY 6 – Chest + Back

DAY 7 – Rest / Active Recovery

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