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The document outlines a customized 6-day workout plan focusing on different muscle groups each day, including specific exercises for chest, shoulders, biceps, legs, abs, back, and triceps. It includes rest days and variations for exercises to target specific muscle areas effectively. The plan is structured to alternate between upper and lower body workouts with designated rest periods for recovery.

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ajskr007
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34 views3 pages

Untitled Document

The document outlines a customized 6-day workout plan focusing on different muscle groups each day, including specific exercises for chest, shoulders, biceps, legs, abs, back, and triceps. It includes rest days and variations for exercises to target specific muscle areas effectively. The plan is structured to alternate between upper and lower body workouts with designated rest periods for recovery.

Uploaded by

ajskr007
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

Customized 6-Day Workout Plan

⭐ Day 1 – Chest + Shoulders + Biceps + Forearms (V1)


●​ Incline Dumbbell Bench Press – 3×8–12​

●​ Dumbbell Lateral Raises – 3×12–16​

●​ Flat Dumbbell Fly – 3×10–12​

●​ Concentration Curl or Preacher Curl (Bench support) – 3×8–12​

●​ Machine Chest Fly – 3×10–16​

●​ Dumbbell Lateral Raise – 3×12–20​

●​ Incline Dumbbell Curl – 3×8–12​

●​ Dumbbell Wrist Curl – 2×16–20​

●​ Dumbbell Wrist Extension – 2×16–20​

⭐ Day 2 – Legs + Abs (Quad-Dominant)


●​ Dumbbell Goblet Squat – 3×12​

●​ Bulgarian Split Squats – 3×8–10 (each leg) ✅​


●​ Dumbbell Romanian Deadlift – 3×8–12​

●​ Machine Leg Extension – 3×10–12​

●​ Standing Calf Raises (Bodyweight or Dumbbells) – 3×20​

●​ Cable Kneeling Crunch – 3×16–20​

●​ Lying Leg Raises – 2×20–30​


⭐ Day 3 – Back + Triceps (V1)
●​ Lat Pulldown – 3×8–12​

●​ Single Arm Cable Row – 3×8–12​

●​ Cable Rope Overhead Triceps Extension – 3×8–12​

●​ Seated Cable Row – 3×8–12​

●​ Machine Reverse Fly – 3×14–18​

●​ Dumbbell Laying Shrug – 3×14–18​

●​ Bench Dips or Overhead Dumbbell Triceps Extension – 3×8–12​

●​ Dumbbell Row (Bench) – 3×8–10​

⭐ Day 4 – Rest
Full rest or light stretching.

⭐ Day 5 – Chest + Shoulders + Biceps + Forearms (V2)


●​ Incline Dumbbell Bench Press – 3×8–12​

●​ Dumbbell Lateral Raise – 3×12–16​

●​ Incline Dumbbell Fly – 3×10–12​

●​ Dumbbell Curl – 3×10–12​

●​ Machine Chest Fly – 3×10–16​

●​ Dumbbell Lateral Raise – 3×12–20​

●​ Incline Dumbbell Curl – 3×8–12​

●​ Dumbbell Reverse Curl – 2×16–20​


⭐ Day 6 – Legs + Abs (Glute/Hamstring-Dominant)
●​ Hip Thrusts (Barbell or Dumbbell) – 3×10–12 ✅​
●​ Dumbbell Romanian Deadlift – 3×8–12​

●​ Dumbbell Step-Ups or Bulgarian Split Squats – 3×8–10 (each leg)​

●​ Lying Dumbbell Hamstring Curl – 3×12​

●​ Standing Calf Raises – 3×20​

●​ Cable Kneeling Crunch – 3×16–20​

●​ Lying Leg Raises – 2×20–30​

⭐ Day 7 – Back + Triceps (V2)


●​ Lat Pulldown – 3×Max​

●​ Single Arm Cable Row – 3×8–12​

●​ Cable Rope Pushdown – 3×8–12​

●​ Dumbbell Laying Incline Row – 3×8–10​

●​ Machine Reverse Fly – 3×14–18​

●​ Dumbbell Laying Shrug – 3×14–18​

●​ Bench Dips or Overhead Dumbbell Triceps Extension – 3×8–12​

●​ One-Arm Dumbbell Row (Bench) – 3×8–10​

📅 Day 8 – Rest
Optional light cardio, walking, or stretching.​

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