Full Aesthetic Gym Workout Plan (6 Days)
Day 1 - Push
Incline DB Press - 4 x 8-10
Machine Flat Press - 4 x 8-10
Pec Deck Flys - 3 x 12-15
Overhead Press - 3 x 10-12
Lateral Raises - 3 x 12-15
Overhead Tricep Extensions - 3 x 10-12
Rope Tricep Extensions - 3 x 8-10
EZ Bar Skullcrushers - 3 x 10-12
Upper Chest Cable Raise - 3 x 12-15
Day 2 - Pull
Lat Pulldown - 4 x 8-10
Lat Pullover - 4 x 8-10
Barbell Wide Grip Rows - 4 x 8-10
Barbell Shrugs - 3 x 12-15
Rear Delt Pec Deck Flys - 3 x 12-15
Hammer Curl - 3 x 10-12
Preacher Curls - 3 x 10-12
Barbell Curls - 3 x 10-12
Neck Curl + Neck Extension - 3 x 15 each
Day 3 - Legs
Hack Squat - 3 x 8-10
Romanian Deadlift - 3 x 10
Leg Extension - 3 x 10-12
Seated Leg Curls - 3 x 10-12
Standing Calf Raise - 3 x 10-12
Leg Raises - 3 x failure
Decline Crunches - 3 x failure
Plank - 3 x 1 min
Day 4 - Push
Incline Smith Machine Press - 4 x 8-10
Machine Chest Press - 4 x 8-10
Cable Flys - 3 x 12-15
Seated Dumbbell Shoulder Press - 3 x 10-12
Lateral Raises - 3 x 12-15
Rope Tricep Extensions - 3 x 8-10
EZ Bar Skullcrushers - 3 x 10-12
Cable Chest Raise - 3 x 12-15
Day 5 - Pull
Close-Grip Lat Pulldown - 4 x 8-10
Seated Cable Rows - 3 x 10-12
Single Arm Dumbbell Rows - 4 x 8-10
Barbell Shrugs - 3 x 12-15
Rear Delt Cable Flys - 3 x 12-15
Barbell Curls - 3 x 10-12
Hammer Curl - 3 x 10-12
Neck Curl + Neck Extension - 3 x 15 each
Day 6 - Legs
Hack Squat - 3 x 8-10
Romanian Deadlift - 3 x 10
Leg Extension - 3 x 10-12
Seated Leg Curls - 3 x 10-12
Standing Calf Raise - 3 x 10-12
Leg Raises - 3 x failure
Decline Crunches - 3 x failure
Plank - 3 x 1 min
