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Mass and Power Variation 6 Day Workout

By mywrkouts.com

Experience

Intermediate (2-3 years)

Days per week

6 days

Time

67 minutes

Genders

Male

Goals

Build Muscle (Male)
Gain Strength (Male)
Description

This 6 day routine alternates between high rep/low weight and low rep/high weight sets in order to provide a variety of stimuli for muscle and strength growth. High weight and low reps have been shown

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Equipment

Barbell, Cable, Dips Bar, Dumbbell, EZ Bar, Machine, Other, Pull up bar, Weight Plate

Average Exertion

50%

Average Cardio Intensity

30%

Workout Type

Split

Experience

Intermediate (2-3 years)

Time

67 minutes

Genders

Male

Days per week

6 days

Goals

Build Muscle (Male)
Gain Strength (Male)
Description

This 6 day routine alternates between high rep/low weight and low rep/high weight sets in order to provide a variety of stimuli for muscle and strength growth. High weight and low reps have been shown

Show More

Equipment

Barbell, Cable, Dips Bar, Dumbbell, EZ Bar, Machine, Other, Pull up bar, Weight Plate

Avg Exertion

50%

Workout Type

Split

Avg Cardio Intensity

30%

Week 1


Monday - Chest and Shoulders Focus

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ExerciseSetsRepsRestNotes
1A. Incline Dumbbell Press
Incline Dumbbell Press
2 - 3 sets12 - 16 reps60s
1B. Hammer Strength Machine Incline Bench Press
Hammer Strength Machine Incline Bench Press
2 - 3 sets12 - 16 reps60s
2A. Decline Barbell Bench Press
Decline Barbell Bench Press
2 - 3 sets12 - 16 reps60s
2B. Decline Barbell Bench Press
Decline Barbell Bench Press
2 - 3 sets12 - 16 reps60s
3A. Dumbbell Flys
Dumbbell Flys
2 - 3 sets12 - 16 reps60s
3B. Chest Dips
Chest Dips
2 - 3 sets12 - 16 reps60s
3C. Front Two-Dumbbell Raise
Front Two-Dumbbell Raise
2 - 3 sets12 - 16 reps60s
4A. Seated Dumbbell Arnold Press
Seated Dumbbell Arnold Press
2 - 3 sets12 - 16 reps60s
4B. Dumbbell Lateral Raise
Dumbbell Lateral Raise
2 - 3 sets12 - 16 reps60s
5A. Rear Delt Raise2 - 3 sets12 - 16 reps60s
5B. Dumbbell Lateral Raise
Dumbbell Lateral Raise
2 - 3 sets12 - 16 reps60s
6A. Barbell Shrug2 - 3 sets12 - 16 reps60s
6B. Face Pull
Face Pull
2 - 3 sets12 - 16 reps60s

Tuesday - Back and Arms

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ExerciseSetsRepsRestNotes
1A. Lat Pulldown2 - 3 sets12 - 16 reps60s
1B. Seated Cable Row
Seated Cable Row
2 - 3 sets12 - 16 reps60s
2A. Leverage Iso Row2 - 3 sets12 - 16 reps60s
2B. Seated Cable Row
Seated Cable Row
2 - 3 sets1 reps60s
3A. Pull-up2 - 3 sets12 - 16 reps60s
3B. Barbell Biceps Curl
Barbell Biceps Curl
2 - 3 sets12 - 16 reps60s
4A. Barbell Preacher Curl2 - 3 sets12 - 16 reps60s
4B. Hammer Plate Curl
Hammer Plate Curl
2 - 3 sets12 - 16 reps60s
4C. Two-Arm Dumbbell Preacher Curl2 - 3 sets12 - 16 reps60s
5A. Seated Dumbbell Overhead Triceps Extension
Seated Dumbbell Overhead Triceps Extension
2 - 3 sets12 - 16 reps60s
5B. EZ-Bar Skullcrusher
EZ-Bar Skullcrusher
2 - 3 sets12 - 16 reps60s
6. Cable Tricep Extension
Cable Tricep Extension
2 - 3 sets12 - 16 reps60s

Thursday - Chest and Shoulders Focus

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Date Created: 5/30/18, 2:10 PM


Last Updated: 9/12/20, 9:35 PM

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