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6-Day Customized Workout Plan

The document outlines a customized 6-day workout plan focusing on different muscle groups each day, including specific exercises for chest, biceps, back, triceps, legs, and shoulders. Each workout day includes a set number of exercises and repetitions aimed at mass, power, strength, or isolation. Days 3 and 7 are designated for rest or active recovery, with Day 7 including cardio and an abs circuit.

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Shashank Singh

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0% found this document useful (0 votes)

26 views3 pages

6-Day Customized Workout Plan

Uploaded by

Shashank Singh

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 (Max 6 Exercises/Day)

Day 1 - Chest + Biceps (Mass & Stretch Focus)

Chest:

1. Incline Dumbbell Press - 4 x 8-10

2. Flat Barbell Bench Press - 4 x 6-8

3. Incline Cable Fly - 3 x 12-15

Biceps:

4. EZ Bar Curl - 4 x 10-12

5. Incline Dumbbell Curl - 3 x 12-15

6. Concentration Curl - 3 x 12

Day 2 - Back + Triceps (Power & Width)

Back:

1. Pull-ups - 4 x failure

2. Barbell Rows - 4 x 8

3. Lat Pulldown - 3 x 12

Triceps:

4. Close-Grip Bench Press - 4 x 8-10

5. Rope Pushdown - 3 x 15

6. Overhead Dumbbell Extension - 3 x 12

Day 3 - Rest or Active Recovery

- Light cardio, yoga, or mobility

Day 4 - Legs + Shoulders (Strength & Shape)

Legs:

1. Back Squat - 4 x 6-8

2. Romanian Deadlift - 3 x 10

3. Walking Lunges - 3 x 12 per leg

Shoulders:

4. Overhead Press - 4 x 8

5. Lateral Raises - 3 x 15-20

6. Shrugs - 3 x 15

Day 5 - Chest + Biceps (Pump & Variation)

Chest:

1. Incline Machine Press - 4 x 10-12

2. Flat Dumbbell Press - 4 x 8-10

3. Low-to-High Cable Fly - 3 x 15

Biceps:

4. Preacher Curl - 4 x 10-12

5. Cable Rope Hammer Curl - 3 x 12

6. Bayesian Cable Curl - 3 x 15

Day 6 - Back + Triceps (Isolation Focus)

Back:

1. Close-Grip Lat Pulldown - 4 x 10-12

2. Cable Row - 3 x 12

3. Dumbbell Pullover - 3 x 12
Triceps:

4. Rope Overhead Cable Extension - 3 x 12-15

5. V-Bar Pushdown - 3 x 10-12

6. Reverse-grip Pushdown - 3 x 12

Day 7 - Rest or Cardio + Abs

- 20-30 min steady cardio

- Abs Circuit (3 rounds):

- Hanging Leg Raises - 15

- Plank - 60 sec

- Cable Crunch - 15

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6-Day Customized Workout Plan

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6-Day Customized Workout Plan

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Customized 6-Day Workout Plan (Max 6 Exercises/Day)

Day 1 - Chest + Biceps (Mass & Stretch Focus)

1. Incline Dumbbell Press - 4 x 8-10

2. Flat Barbell Bench Press - 4 x 6-8

3. Incline Cable Fly - 3 x 12-15

4. EZ Bar Curl - 4 x 10-12

5. Incline Dumbbell Curl - 3 x 12-15

Day 2 - Back + Triceps (Power & Width)

4. Close-Grip Bench Press - 4 x 8-10

6. Overhead Dumbbell Extension - 3 x 12

Day 3 - Rest or Active Recovery

- Light cardio, yoga, or mobility

1. Back Squat - 4 x 6-8

3. Walking Lunges - 3 x 12 per leg

5. Lateral Raises - 3 x 15-20

Day 5 - Chest + Biceps (Pump & Variation)

1. Incline Machine Press - 4 x 10-12

2. Flat Dumbbell Press - 4 x 8-10

3. Low-to-High Cable Fly - 3 x 15

4. Preacher Curl - 4 x 10-12

5. Cable Rope Hammer Curl - 3 x 12

6. Bayesian Cable Curl - 3 x 15

Day 6 - Back + Triceps (Isolation Focus)

1. Close-Grip Lat Pulldown - 4 x 10-12

4. Rope Overhead Cable Extension - 3 x 12-15

5. V-Bar Pushdown - 3 x 10-12

Day 7 - Rest or Cardio + Abs

- 20-30 min steady cardio

- Abs Circuit (3 rounds):

- Hanging Leg Raises - 15

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