six day workout

Hi guys,this is a workout schedule created by my friend for me.Its working fine for me.So i thought of sharing it with u guys.

This is a six day workout schedule.And this is meant for beginners and intermediates.

A few things to remember

1.Always warm up before your workout.You can do cardio and stretching exercises.Try to jog for 5 min.If you want to burn some fat try to have 30 min warm up and 30 sec between each sets

2.concentrate on your workout.Dont dream while you workout.

3.Each exercise must be done properly.Improper workout may lead to bad results.

4.Rep timing for each exercise is 2-1-2

5,Reps for each set must be between 12-15

Ok then lets begin...

Monday

Chest

Flat bench press               4 set

Inclined bench press          3 sets

declined bench press        3 sets

Pec deck 3 sets

Straight bar pushdowns       4 sets

close grip benchpress         3 sets

Dumbell kick back               3 sets

Abs

Tuesday

Back

Behind neck lat puldown       4 sets

close grip Lat pull down        3 sets

T-bar row                              3 sets

one arm dumbell row             3  sets

Biceps

barbell curl              4 sets

dumbell curl             3 sets

preacher curl           3 sets

concentration curl    3 sets

Wednesday

legs

squats                         4 sets

leg extensions            3 sets

leg curl                       3 sets

stiff leg deadlifts         3 sets

seated calf raise        3  sets

Shoulders

Military press wide back             4 sets

Military press close front            3 sets

dumbell press                            3 sets

lateral raise                               3 sets

Upright row                                3 sets

smith machine shrugs                3 sets

abs

Thursday -rest day

Friday

chest

flat bench dumbell press               4 sets

inclined dumbell press                  3 sets

Declined dumbell press                3 sets

Cable cross over                          3 sets

Triceps

reverse grip pushdown                4 sets

skull crusher                                3 sets

rope extensions                           3 sets

abs

Saturday

Back

wide grip chins                             4 sets

wide grip rows                              3 sets

good mornings                             3 sets

hyper extensions                         3 sets

Biceps

Dumbell curl                            4 sets

close barbell curl                      3 sets

hammer curl                             3 sets

Sunday

legs

leg press                        4 sets

lunges                           3 sets

leg curl                          3 sets

straight leg deadlifts       3 sets

standing calf raises        3 sets

shoulders

standing arnold press              3 sets

lateral dumbell raise                4 sets

standing dumbell press            3 sets

shrugs 3 sets

abs

That's all.....

Enjoy your workout