Great 6 day split workout routine

This 6 day split routine is for advanced individuals.  You should perform this workout 6 days with one day rest.


 

Day 1

Muscles Trained: Legs

EXERCISE

SETS

REPS

Squat (barbell)

4

6-8

Leg extension (Lever)

4

8-12

Straight-leg deadlift (barbell)

3

6-10

Seated leg curl (Lever)

3

10-12

Day 2

Muscles Trained: Chest

EXERCISE

SETS

REPS

Bench press (Barbell)

3

6-10

Incline bench press (Dumbbell)

3

6-10

Standing flies (Cable)

2

6-10

Day 3

Muscles Trained: Biceps

EXERCISE

SETS

REPS

Bicep curl (EZ-bar)

3

6-10

Bicep curl (dumbbell)

2

6-10

Concentration curl (dumbbell)

2

6-10

Wrist curl (dumbbell)

3

10-15

Day 4

Muscles Trained: Triceps

EXERCISE

SETS

REPS

Triceps pulldowns

3

15

One arm extension

3

15

Close grip bench press

3

15

Day 5

Muscles Trained: Shoulders, back

EXERCISE SETS REPS
Military Press (Barbell) 3 20
Lateral Raises (Dumbbell) 3 20
Seated Rows 3 15
Lat pulldowns 3 15
One arm back rows 3 15

Day 6

Muscles Trained: Calves

EXERCISE SETS REPS
Seated calf extension 3 10-15
45-degree calf press 3 10-15

Rest

Day 7