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6-Day Workout Routine for Strength Training

The document outlines a 6-day workout routine focusing on different muscle groups each day. Day 1 targets chest, shoulders, and triceps; Day 2 focuses on quadriceps and calves; Day 3 emphasizes back, biceps, and abdomen, with similar patterns for Days 4 to 6. Each day includes specific exercises with recommended sets and repetitions.

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10 views2 pages

6-Day Workout Routine for Strength Training

The document outlines a 6-day workout routine focusing on different muscle groups each day. Day 1 targets chest, shoulders, and triceps; Day 2 focuses on quadriceps and calves; Day 3 emphasizes back, biceps, and abdomen, with similar patterns for Days 4 to 6. Each day includes specific exercises with recommended sets and repetitions.

Translated by

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Copyright
© All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
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6-day routine

Day 1: Chest, shoulders and triceps

Movement Sets / repetitions


Flat bench press 3approxx12-3x6
Incline bench press 3x6
Parallels 3x6
Military press with barbell 3 times 6
Lateral raises with dumbbells 3x6
Press medium on flat bench 3x6
Tricep press on pulley 3x6

Day 2: Quadriceps and calves

Movement Series / repetitions


Squat 3approxx12-3x6
Press 45° 3x6
Extensions 3x6
Heel raise on Smith machine 2 approx 20 - 3x12
Heel elevation 45° press 3x12

3rd day: Back, biceps, and abdomen

Movement Sets / repetitions


Deadlift 3approxx12-3x6
Barbell row 3 times 6
Front pulley pull 3x6
Barbell bicep curls 3x6
Hammer bicep curls 3 times 6
Sit ups 3xfailure
Leg raise 3xfail
Crunches 3xfailure
4th day: Chest, shoulders, and triceps

Movement Series / repetitions


Incline bench press 3 sets of about 12 - 3 sets of 6
Flat bench press 3 times 6
Barbell military press 3x6
Posterior elevations 3x6
Lateral raises 3x6
French press 3x6
Pulley press 3x6

5th day: Femoral, glutes, and calves

Movement Series / repetitions


Romanian deadlift 3approximatelyx12-3x6

Leg press machine 3x6


Bulgarian step forward 3x6
Bridge with bar 3x6
Heel raises on Smith machine 2 approx 20 - 3x6
Heel raise on a bench 3x6

6th day: Back, biceps, and abdomen

Movement Sets / repetitions


Dead weight in juice 3approxx12-3x6
One-arm dumbbell row 3x6
Front pull-down on pulley 3x6
Barbell bicep curls 3 times 6
Hammer curl with pulley 3x6
Crunch on a pulley 3xfailure
Leg elevation 3xfailure
Russian spins 3xfail

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