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6-Day Upper Body Workout Plan

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Hardik Bhatia
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64 views7 pages

6-Day Upper Body Workout Plan

Uploaded by

Hardik Bhatia
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 Workout Routine with Expanded

Alternatives

Below is an updated 6-day workout routine with expanded exercise alternatives for each
movement. These options ensure maximum flexibility if machines or specific equipment are
unavailable, while maintaining the original structure of alternating compound and isolation
exercises, managing fatigue, and targeting specific muscle groups.

Notes:
●​ Exercise Selection: Choose alternatives based on equipment availability (e.g.,
dumbbells, cables, resistance bands, or bodyweight options if machines are occupied).
●​ Logic Applied:
○​ Alternates compound and isolation movements (e.g., chest, shoulders).
○​ Manages fatigue (e.g., back exercises prioritize rowing and pulling to reduce
forearm strain).
○​ Friday’s chest emphasizes fly movements with one press, and back follows a
pulling-rowing-pulling pattern.
○​ Leg day includes simple, effective movements with added variety.
●​ Sets/Reps: Adjust weights and reps based on your strength and progression goals.
●​ Warm-Up/Cool-Down: Include a proper warm-up and cool-down for each session.

Monday: Chest and Triceps


Chest (5 exercises):

1.​ Incline Press


○​ Options: Incline Barbell Press, Incline Dumbbell Press, Incline Machine Press,
Incline Smith Machine Press, Weighted Push-Ups (Incline), Landmine Press,
Resistance Band Incline Press
○​ Sets/Reps: 4 sets of 8-10 reps
2.​ Flat Fly
○​ Options: Flat Dumbbell Fly, Cable Fly (Mid), Pec Deck, Machine Fly, Resistance
Band Fly, Floor Dumbbell Fly, Svend Press
○​ Sets/Reps: 3 sets of 10-12 reps
3.​ Flat Press
○​ Options: Flat Barbell Bench Press, Flat Dumbbell Press, Flat Machine Press,
Smith Machine Press, Floor Press, Close-Grip Push-Ups, Resistance Band
Chest Press
○​ Sets/Reps: 4 sets of 8-10 reps
4.​ Cable Crossover
○​ Options: High-to-Low Cable Crossover, Low-to-High Cable Crossover, Decline
Dumbbell Fly, Decline Machine Fly, Resistance Band Crossover, Single-Arm
Cable Fly, Incline Cable Fly
○​ Sets/Reps: 3 sets of 10-12 reps
5.​ Decline Press
○​ Options: Decline Barbell Press, Decline Dumbbell Press, Decline Machine Press,
Decline Smith Machine Press, Weighted Decline Push-Ups, Deficit Push-Ups,
Resistance Band Decline Press
○​ Sets/Reps: 3 sets of 10-12 reps

Triceps (3 exercises):

1.​ Dips or Close-Grip Press


○​ Options: Dips (Parallel Bars or Bench), Close-Grip Bench Press, Diamond
Push-Ups, Tricep Dips on Bench, Weighted Dips, Floor Dips, Resistance Band
Dips
○​ Sets/Reps: 3 sets of 8-10 reps
2.​ Tricep Pushdown
○​ Options: Cable Tricep Pushdown, Rope Pushdown, V-Bar Pushdown, Reverse
Grip Pushdown, Straight Bar Pushdown, Resistance Band Pushdown,
Single-Arm Cable Pushdown
○​ Sets/Reps: 3 sets of 10-12 reps
3.​ Overhead Tricep Extension
○​ Options: Dumbbell Overhead Extension, Cable Overhead Extension, Skull
Crushers, Lying Tricep Extension, Barbell Overhead Extension, Resistance Band
Overhead Extension, Kettlebell Overhead Extension
○​ Sets/Reps: 3 sets of 10-12 reps

Tuesday: Back and Biceps


Back (5 exercises):

1.​ Row
○​ Options: Bent-Over Barbell Row, Single-Arm Dumbbell Row, T-Bar Row, Seated
Cable Row, Inverted Row, Landmine Row, Resistance Band Row, Meadows Row
○​ Sets/Reps: 4 sets of 8-10 reps
2.​ Lat Pulldown or Pull-Ups
○​ Options: Lat Pulldown (Wide or Close Grip), Pull-Ups, Chin-Ups, Assisted
Pull-Ups, Neutral Grip Pull-Ups, Resistance Band Pulldown, Straight-Arm Lat
Pushdown
○​ Sets/Reps: 3 sets of 10-12 reps
3.​ Seated Row
○​ Options: Seated Cable Row, Bent-Over Dumbbell Row, T-Bar Row, Machine
Row, Single-Arm Cable Row, Inverted Row, Resistance Band Seated Row
○​ Sets/Reps: 3 sets of 10-12 reps
4.​ Pulldown or Pullover
○​ Options: Straight-Arm Pulldown, Dumbbell Pullover, Cable Pullover, Machine
Pullover, Barbell Pullover, Resistance Band Pullover, Decline Dumbbell Pullover
○​ Sets/Reps: 3 sets of 10-12 reps
5.​ Reverse Fly
○​ Options: Reverse Fly (Dumbbell or Machine), Rear Delt Fly, Face Pulls,
Bent-Over Lateral Raises, Cable Rear Delt Fly, Resistance Band Reverse Fly,
Single-Arm Reverse Fly
○​ Sets/Reps: 3 sets of 12-15 reps

Biceps (3 exercises):

1.​ Barbell Curl


○​ Options: Barbell Curl, EZ Bar Curl, Dumbbell Curl, Hammer Curl, Cable Curl,
Resistance Band Curl, Landmine Curl, Zottman Curl
○​ Sets/Reps: 3 sets of 8-10 reps
2.​ Hammer Curl
○​ Options: Dumbbell Hammer Curl, Rope Hammer Curl (Cable), Cable Hammer
Curl, Neutral Grip Dumbbell Curl, Resistance Band Hammer Curl, Cross-Body
Hammer Curl, Kettlebell Hammer Curl
○​ Sets/Reps: 3 sets of 10-12 reps
3.​ Concentration Curl
○​ Options: Concentration Curl, Preacher Curl, Spider Curl, Incline Dumbbell Curl,
Single-Arm Cable Curl, Resistance Band Concentration Curl, Bench-Supported
Dumbbell Curl
○​ Sets/Reps: 3 sets of 10-12 reps
Wednesday: Shoulders and Traps
Shoulders (5 exercises):

1.​ Overhead Press


○​ Options: Barbell Overhead Press, Dumbbell Shoulder Press, Machine Shoulder
Press, Arnold Press, Landmine Press, Pike Push-Ups, Resistance Band
Overhead Press, Viking Press
○​ Sets/Reps: 4 sets of 8-10 reps
2.​ Lateral Raise
○​ Options: Dumbbell Lateral Raise, Cable Lateral Raise, Machine Lateral Raise,
Resistance Band Lateral Raise, Single-Arm Lateral Raise, Plate Lateral Raise,
Egyptian Lateral Raise
○​ Sets/Reps: 3 sets of 10-12 reps
3.​ Upright Row
○​ Options: Barbell Upright Row, Dumbbell Upright Row, Cable Upright Row, Smith
Machine Upright Row, Resistance Band Upright Row, Kettlebell Upright Row,
Wide-Grip Upright Row
○​ Sets/Reps: 3 sets of 10-12 reps
4.​ Front Raise
○​ Options: Dumbbell Front Raise, Plate Front Raise, Cable Front Raise, Barbell
Front Raise, Resistance Band Front Raise, Single-Arm Front Raise, Kettlebell
Front Raise
○​ Sets/Reps: 3 sets of 10-12 reps
5.​ Rear Delt Fly
○​ Options: Bent-Over Lateral Raise, Reverse Pec Deck, Cable Rear Delt Fly,
Dumbbell Rear Delt Fly, Resistance Band Rear Fly, Face Pulls, Incline Reverse
Fly, Single-Arm Rear Fly
○​ Sets/Reps: 3 sets of 12-15 reps

Traps (2 exercises):

1.​ Shrug
○​ Options: Barbell Shrug, Dumbbell Shrug, Smith Machine Shrug, Trap Bar Shrug,
Resistance Band Shrug, Cable Shrug, Overhead Shrug, Kettlebell Shrug
○​ Sets/Reps: 3 sets of 10-12 reps
2.​ Face Pull
○​ Options: Cable Face Pull, Band Face Pull, Rear Delt Fly, Resistance Band High
Pull, Dumbbell Face Pull, Single-Arm Cable Face Pull, TRX Face Pull
○​ Sets/Reps: 3 sets of 12-15 reps
Thursday: Legs
Legs (6 exercises):

1.​ Squats
○​ Options: Barbell Back Squat, Dumbbell Squat, Hack Squat, Smith Machine
Squat, Bodyweight Squat, Front Squat, Goblet Squat, Resistance Band Squat,
Zercher Squat
○​ Sets/Reps: 4 sets of 8-10 reps
2.​ Leg Extension
○​ Options: Machine Leg Extension, Resistance Band Leg Extension, Bodyweight
Squats, Dumbbell Step-Ups, Single-Leg Wall Sit, Sissy Squat, Terminal Knee
Extension (Band)
○​ Sets/Reps: 3 sets of 10-12 reps
3.​ Lunges
○​ Options: Walking Lunges (Dumbbell or Bodyweight), Stationary Lunges, Barbell
Lunges, Reverse Lunges, Lateral Lunges, Bulgarian Split Squats, Resistance
Band Lunges
○​ Sets/Reps: 3 sets of 10-12 reps per leg
4.​ Leg Curl
○​ Options: Lying Leg Curl, Seated Leg Curl, Standing Leg Curl, Swiss Ball Leg
Curl, Nordic Hamstring Curl, Dumbbell Leg Curl, Resistance Band Leg Curl
○​ Sets/Reps: 3 sets of 10-12 reps
5.​ Stiff Leg Deadlift
○​ Options: Barbell Stiff Leg Deadlift, Dumbbell Stiff Leg Deadlift, Romanian
Deadlift, Cable Pull-Through, Single-Leg Romanian Deadlift, Resistance Band
Deadlift, Good Mornings
○​ Sets/Reps: 3 sets of 10-12 reps
6.​ Leg Press
○​ Options: Machine Leg Press, Hack Squat, Smith Machine Squat, Goblet Squat,
Wall Sit (Weighted), Resistance Band Leg Press, Dumbbell Thruster, Single-Leg
Press
○​ Sets/Reps: 3 sets of 10-12 reps

Friday: Chest and Back


Chest (3 exercises):

1.​ Fly Movement


○​ Options: Cable Fly (High, Mid, or Low), Dumbbell Fly, Pec Deck, Machine Fly,
Resistance Band Fly, Floor Fly, Svend Press, Single-Arm Cable Fly
○​ Sets/Reps: 3 sets of 10-12 reps
2.​ Press Movement
○​ Options: Machine Chest Press, Dumbbell Press, Barbell Bench Press, Smith
Machine Press, Floor Press, Weighted Push-Ups, Resistance Band Chest Press,
Landmine Press
○​ Sets/Reps: 3 sets of 10-12 reps
3.​ Fly Movement
○​ Options: Pec Deck, Cable Fly, Dumbbell Fly, Machine Fly, Resistance Band Fly,
Incline Dumbbell Fly, Decline Cable Fly, Floor Fly
○​ Sets/Reps: 3 sets of 10-12 reps

Back (3 exercises):

1.​ Pulling Movement


○​ Options: Lat Pulldown, Pull-Ups, Chin-Ups, Assisted Pull-Ups, Neutral Grip
Pull-Ups, Resistance Band Pulldown, Straight-Arm Lat Pushdown, Inverted Row
○​ Sets/Reps: 3 sets of 10-12 reps
2.​ Rowing Movement
○​ Options: Seated Cable Row, Bent-Over Row, T-Bar Row, Machine Row,
Single-Arm Dumbbell Row, Inverted Row, Resistance Band Row, Landmine Row
○​ Sets/Reps: 3 sets of 10-12 reps
3.​ Pulling Movement
○​ Options: Straight-Arm Pulldown, Dumbbell Pullover, Cable Pullover, Machine
Pullover, Barbell Pullover, Resistance Band Pullover, Decline Pullover,
Single-Arm Pulldown
○​ Sets/Reps: 3 sets of 10-12 reps

Saturday: Arms and Shoulders


Triceps (3 exercises):

1.​ Close-Grip Press or Dips


○​ Options: Close-Grip Bench Press, Dips, Diamond Push-Ups, Tricep Dips on
Bench, Weighted Dips, Floor Dips, Resistance Band Dips, Narrow Push-Ups
○​ Sets/Reps: 3 sets of 8-10 reps
2.​ Tricep Pushdown
○​ Options: Cable Tricep Pushdown, Rope Pushdown, V-Bar Pushdown, Reverse
Grip Pushdown, Straight Bar Pushdown, Resistance Band Pushdown,
Single-Arm Pushdown, Overhead Band Pushdown
○​ Sets/Reps: 3 sets of 10-12 reps
3.​ Skull Crushers or Overhead Extension
○​ Options: Skull Crushers, Overhead Tricep Extension (Dumbbell or Cable), Lying
Tricep Extension, Barbell Overhead Extension, Resistance Band Overhead
Extension, Kettlebell Skull Crushers, French Press
○​ Sets/Reps: 3 sets of 10-12 reps

Biceps (3 exercises):

1.​ EZ Bar Curl or Barbell Curl


○​ Options: EZ Bar Curl, Barbell Curl, Dumbbell Curl, Hammer Curl, Cable Curl,
Resistance Band Curl, Landmine Curl, Zottman Curl, Reverse Curl
○​ Sets/Reps: 3 sets of 8-10 reps
2.​ Incline Dumbbell Curl
○​ Options: Incline Dumbbell Curl, Preacher Curl, Spider Curl, Concentration Curl,
Single-Arm Cable Curl, Resistance Band Incline Curl, Supinated Dumbbell Curl,
Decline Dumbbell Curl
○​ Sets/Reps: 3 sets of 10-12 reps
3.​ Spider Curl or Concentration Curl
○​ Options: Spider Curl, Concentration Curl, Preacher Curl, Incline Dumbbell Curl,
Cable Spider Curl, Resistance Band Spider Curl, Bench-Supported Curl, Drag
Curl
○​ Sets/Reps: 3 sets of 10-12 reps

Shoulders (2 exercises):

1.​ Lateral Raise


○​ Options: Dumbbell Lateral Raise, Cable Lateral Raise, Machine Lateral Raise,
Resistance Band Lateral Raise, Single-Arm Lateral Raise, Plate Lateral Raise,
Egyptian Lateral Raise, Lean-Away Lateral Raise
○​ Sets/Reps: 3 sets of 10-12 reps
2.​ Front Raise
○​ Options: Dumbbell Front Raise, Plate Front Raise, Cable Front Raise, Barbell
Front Raise, Resistance Band Front Raise, Single-Arm Front Raise, Kettlebell
Front Raise, Alternating Dumbbell Front Raise
○​ Sets/Reps: 3 sets of 10-12 reps

Enjoy your training!

Common questions

Powered by AI

Alternating between compound and isolation exercises is important in the 6-day routine as it ensures balanced muscle development and efficient management of fatigue. Compound exercises engage multiple muscle groups, providing a comprehensive workout, while isolation exercises focus on specific muscles to enhance definition and strength in targeted areas .

The 6-day workout routine manages fatigue during back exercises by emphasizing a pattern of pulling and rowing movements that help to reduce forearm strain .

Including both isolation and compound movements for triceps and biceps in a workout routine helps in maximizing muscle hypertrophy and strength. Isolation exercises target specific muscle heads more directly, leading to improved muscle definition, while compound movements engage supporting muscles, increasing overall arm strength and coordination .

The routine adapts leg exercises by incorporating simple but effective movements with a variety of options such as Barbell Back Squat, Dumbbell Squat, Hack Squat, Smith Machine Squat, and others. This variety ensures all major leg muscles are targeted through different angles and loads while accommodating different equipment and personal preferences .

The exercise selection in the 6-day workout routine is based on equipment availability, with alternatives provided for each movement if certain machines or equipment are unavailable. The routine alternates between compound and isolation exercises to target different muscle groups while managing fatigue .

The alternative exercises for incline press include Incline Barbell Press, Incline Dumbbell Press, Incline Machine Press, Incline Smith Machine Press, Weighted Push-Ups (Incline), Landmine Press, and Resistance Band Incline Press. These alternatives cater to different equipment availability by offering options that can be performed with free weights, machines, bodyweight, or resistance bands .

Switching between different grip types in exercises like lat pulldown or pull-ups can target different parts of the back muscles, enhance grip strength, and provide a more challenging workout. For instance, wide grip emphasizes the upper back and lats, whereas a close grip targets the lower lats and biceps more intensively .

The inclusion of warm-up and cool-down exercises in each session is crucial for preparing the body for physical exertion and aiding in recovery. Warm-ups increase blood flow to muscles, improve flexibility, and reduce the risk of injury, while cool-downs help gradually return the heart rate to normal and reduce muscle stiffness .

The routine addresses equipment constraints by providing multiple exercise alternatives for each movement, ensuring that users can perform effective workouts regardless of equipment availability. Options like using dumbbells, resistance bands, or bodyweight exercises offer flexibility and maintain the prescribed workout intensity and structure .

Friday's chest workout order is designed to emphasize fly movements with one press, allowing for a combination of isolation and compound exercises. This approach helps in targeting different areas of the chest while managing the overall workout intensity .

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