Workout Routine 6 Day Gym Workout Schedule Pdf
Are you looking for a workout routine that pushes you to your limits and helps you achieve your fitness goals? Look no further than the 6-day gym workout schedule. This workout routine is designed to target all of your muscle groups and provide an intense workout that will leave you feeling energized and strong.
Day 1: Chest and Triceps
The first day of the 6-day gym workout schedule focuses on your chest and triceps. This day is all about building upper body strength and toning your muscles. Start with a warm-up of five to ten minutes on the treadmill or stationary bike, then move on to the following exercises:
Bench Press: 3 sets of 8-10 reps
Incline Dumbbell Press: 3 sets of 8-10 reps
Cable Flys: 3 sets of 12 reps
Tricep Pressdowns: 3 sets of 12 reps
Dips: 3 sets of 12 reps
Day 2: Back and Biceps
The second day of the 6-day gym workout schedule focuses on your back and biceps. This day is all about building a strong back and toned biceps. Start with a warm-up of five to ten minutes on the treadmill or stationary bike, then move on to the following exercises:
Deadlifts: 3 sets of 8-10 reps
Pull-Ups: 3 sets of 8-10 reps
Seated Rows: 3 sets of 12 reps
Barbell Curls: 3 sets of 12 reps
Hammer Curls: 3 sets of 12 reps
Day 3: Rest Day
Rest days are crucial for allowing your muscles time to recover and repair. Take the day to relax and stretch to prevent injury and prepare for the next three days of intense workouts.
Day 4: Shoulders and Abs
The fourth day of the 6-day gym workout schedule focuses on your shoulders and abs. This day is all about building strong and toned shoulders and a flat, defined stomach. Start with a warm-up of five to ten minutes on the treadmill or stationary bike, then move on to the following exercises:
Shoulder Press: 3 sets of 8-10 reps
Arnold Press: 3 sets of 8-10 reps
Lateral Raises: 3 sets of 12 reps
Planks: 3 sets of 60 seconds
Crunches: 3 sets of 20 reps
Day 5: Legs
The fifth day of the 6-day gym workout schedule focuses on your legs. This day is all about building strong and toned legs. Start with a warm-up of five to ten minutes on the treadmill or stationary bike, then move on to the following exercises:
Squats: 3 sets of 8-10 reps
Leg Press: 3 sets of 8-10 reps
Lunges: 3 sets of 12 reps
Calf Raises: 3 sets of 12 reps
Day 6: Full Body
The sixth and final day of the 6-day gym workout schedule is a full body workout. This day is all about pushing yourself to your limits and giving your muscles one last intense workout before your rest day. Start with a warm-up of five to ten minutes on the treadmill or stationary bike, then move on to the following exercises:
Deadlifts: 3 sets of 8-10 reps
Bench Press: 3 sets of 8-10 reps
Squats: 3 sets of 8-10 reps
Shoulder Press: 3 sets of 8-10 reps
Pull-Ups: 3 sets of 8-10 reps
Conclusion
The 6-day gym workout schedule is a challenging and effective workout routine that targets all of your muscle groups and helps you achieve your fitness goals. By following this routine, you'll build strength, tone your muscles, and feel energized and confident in your body. Remember to always warm up before starting your workout and to rest and stretch on your rest days to prevent injury and aid in muscle recovery. Get ready to feel the burn and achieve your fitness goals with this 6-day gym workout schedule!