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6-Day Bodybuilding Workout Plan

This 6 day bodybuilding workout schedule divides the body into different muscle groups to be worked each day. Monday focuses on chest and triceps exercises like presses and flies. Tuesday targets the back with pulldowns and rows, plus bicep exercises. Wednesday includes 30-45 minutes of cardio and ab exercises. Thursday is leg day with squats, extensions, lunges and calf raises. Friday works the shoulders with presses and laterals, plus bicep/tricep supersets. Saturday includes running for cardio.

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3K views2 pages

6-Day Bodybuilding Workout Plan

This 6 day bodybuilding workout schedule divides the body into different muscle groups to be worked each day. Monday focuses on chest and triceps exercises like presses and flies. Tuesday targets the back with pulldowns and rows, plus bicep exercises. Wednesday includes 30-45 minutes of cardio and ab exercises. Thursday is leg day with squats, extensions, lunges and calf raises. Friday works the shoulders with presses and laterals, plus bicep/tricep supersets. Saturday includes running for cardio.

Uploaded by

mehrdad_44
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© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
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  • Wednesday: Cardio and Abs
  • Tuesday: Back and Biceps
  • Monday: Chest and Triceps
  • Friday: Shoulders/Biceps
  • Thursday: Legs
  • Saturday: Running

6 Day Bodybuilding Workout

Schedule
Monday:

Chest and Triceps


Chest:

1. Incline dumbbell press

4 sets of 15, 12, 10, 8 reps.

2. Flatbench barbell press -

4 sets of 12, 10, 10, 8 reps.

3. Incline dumbbell flies

3 sets of 12, 10, 8 reps.

4. Cable crossovers

2 sets of 15, 12 reps.


Triceps:

1. Pushdowns

4 sets of 15, 12, 10, 8 reps.

2. Bent-over cable extensions using a rope - 3 sets of 15, 12, 10 reps.


3. Dumbbell kickbacks

Tuesday:
Back :
reps.

3 sets of 15, 12, 10 reps.

Back and Biceps

1. Lat machine pulldowns to the front

4 sets of 15, 12, 10, 8

2. Close grip pulldowns to the front

- 4 sets of 15, 12, 10, 8 reps.

3. Seated cable rows - 4 sets of 15, 12, 10, 8 reps.


4. Hyper-extensions - 3 sets of 18, 18, 18 reps.

Biceps: 1. Incline dumbbell curls - 4 sets of 15, 12, 12, 10 reps.


2. Standing barbell curls - 4 sets of 15, 10, 8, 6 reps.

Wednesday: Cardio and Abs


Cardio: 1. 30-45 min. of bike, treadmill or Stairmaster.
Abs:

1. Crunches - 3 sets of 50, 50, 50 reps.


2. Leg raises - 3 sets of 25, 20, 20 reps.

Thursday: Legs
1. Squats - 5 sets of 15, 15, 12, 10, 8 reps.
2. Leg extensions - 4 sets of 15, 12, 12, 10 reps.
3. Lunges - 4 sets of 15, 12, 10, 10 reps.
4. Leg curls for hamstrings - 4 sets of 15, 12, 12, 10 reps.
5. Standing calf raises - 4 sets of 18, 18, 15, 12 reps.

Friday: Shoulders/Biceps
Shoulders: 1. (Military) barbell press behind the neck - 4 sets of 15, 12, 10,
8 reps.
2. Standing side laterals - 4 sets of 15, 12, 12, 10 reps.
3. Upright rows with barbell - 3 sets of 12, 12, 10 reps.
4. Seated bent over dumbbell laterals - 4 sets of 15, 15, 12, 12
reps.

Biceps or triceps superset:


1. Tricep pushdowns on cable machine superset with barbell curls - 4 sets
of 15, 12, 12, 10 reps.
2. Seated dumbbell extension superset with dumbbell hammer curls -3
sets of 15, 12, 2, 10 reps

Saturday :

Running

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