Free personalized workout plan

6 Day Retro Muscle Growth Workout

By mywrkouts.com

Experience

Advanced (3+ years)

Days per week

6 days

Time

78 minutes

Genders

Male

Goals

Build Muscle (Male)
Description

This 6 day workout is inspired by bodybuilding splits of old to build maximum muscle. Back in the day, it was popular to workout most days of the week, with each day focusing on just one or two muscle

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Equipment

Barbell, Bodyweight, Cable, Dips Bar, Dumbbell, EZ Bar, Landmine, Machine, Pull up bar

Average Exertion

60%

Average Cardio Intensity

30%

Workout Type

Split

Experience

Advanced (3+ years)

Time

78 minutes

Genders

Male

Days per week

6 days

Goals

Build Muscle (Male)
Description

This 6 day workout is inspired by bodybuilding splits of old to build maximum muscle. Back in the day, it was popular to workout most days of the week, with each day focusing on just one or two muscle

Show More

Equipment

Barbell, Bodyweight, Cable, Dips Bar, Dumbbell, EZ Bar, Landmine, Machine, Pull up bar

Avg Exertion

60%

Workout Type

Split

Avg Cardio Intensity

30%

Week 1


Tuesday - Shoulders and Arms Day A

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ExerciseSetsRepsRestNotes
1. Seated Dumbbell Shoulder Press
Seated Dumbbell Shoulder Press
3 sets10 - 12 reps60s
2. Upright Barbell Row
Upright Barbell Row
3 sets10 - 15 reps60s
3. Rear Delt Raise5 sets10 - 15 reps60s
4. Cable Tricep Extension
Cable Tricep Extension
4 sets10 - 15 reps60s
5. EZ-Bar Skullcrusher
EZ-Bar Skullcrusher
4 sets10 - 12 reps60s
6. Barbell Biceps Curl
Barbell Biceps Curl
4 sets8 - 12 reps60s
7. Cable One Arm Curl
Cable One Arm Curl
4 sets10 - 15 reps60s

Thursday - Chest and Back Day

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ExerciseSetsRepsRestNotes
1. Barbell Incline Bench Press3 sets8 - 10 reps60s
2. Chest Dips
Chest Dips
3 sets10 - 15 reps60s
3. Dumbbell Flys
Dumbbell Flys
5 sets10 - 15 reps60s
4. Bent Over Barbell Row3 sets8 - 10 reps60s
5. Lat Pulldown5 sets8 - 12 reps60s
6. Seated Cable Row
Seated Cable Row
3 sets10 - 15 reps60s
7. Plank3 sets60s60s
8. Dumbbell Side Bend
Dumbbell Side Bend
3 sets10 - 12 reps60s

Friday - Shoulders and Arms Day B

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ExerciseSetsRepsRestNotes
1. Standing Barbell Military Press (AKA Overhead Press)
Standing Barbell Military Press (AKA Overhead Press)
3 sets8 - 10 reps60s
2. Dumbbell Lateral Raise
Dumbbell Lateral Raise
5 sets10 - 15 reps60s
3. Single Arm Landmine Press3 sets10 - 12 reps60s
4. Seated Barbell Overhead Triceps Extension
Seated Barbell Overhead Triceps Extension
4 sets8 - 10 reps60s
5. Dumbbell One Arm Triceps Extension (on bench)
Dumbbell One Arm Triceps Extension (on bench)
4 sets10 - 12 reps60s
6. Seated Dumbbell Biceps Curl
Seated Dumbbell Biceps Curl
4 sets10 - 12 reps60s
7. EZ-Bar Preacher Curl
EZ-Bar Preacher Curl
4 sets10 - 12 reps60s

Date Created: 4/30/18, 1:07 PM


Last Updated: 9/12/20, 9:38 PM

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