Advance 6 Days/week Workout

Day 1 :- MONDAY

Chest(Heavy), Shoulder(Heavy), Abs

*Flat Barbell Bench Press 15,12,10,8
*Military Press 15,12,10,8
*Incline Barbell Press 15,12,10,8
*Arnold Dumbbell Press 15,12,10,8
*Low Cable Crossover 15,15,15
*Side Dumbbell Raise 15,15,15
*Incline Dumbbell Fly 15,15,15
*Front Raise with Plate 15,15,15

Day 2 :- TUESDAY

Legs(Heavy), Triceps(Heavy), Calves(Heavy)

*Barbell Squats 15,12,10,8
*Triceps Pushdown – V Bar Grip 15,12,10,8
*Hack Squat 15,12,10,8
*Standing Calf raise 15,15,15
*Skull Crusher 15,12,10
*Box Squats 12,10,8
*Reverse Grip Triceps Pulldown 15,15,15
*Lying Leg Curl 15,12,10
*Seated Calf Raise 15,15,15

Day 3 :- WEDNESDAY

Back(Width), Abs

*Front Lat Pulldown 15,12,10,8
*Hammer Strength Lat Pulldown 15,12,10,8
*Straight Arm Pulldown 15,12,10
*Barbell Shrugs 15,12,10
*Both Leg Raise 15,15,15
*Decline Table Sit-ups 15,15,15

Day 4 :- THURSDAY

Arms(Heavy Biceps, Light Triceps)

*Ez Bar Curl 15,12,10,8
*Seated Dips 15,12,10
*Hammer Curl 15,12,10,8
*Pully Pushdown 15,12,10
*Wide Grip Standing Barbell Curl 15,12,10,8
*Concentration Curl 15,12,10,8

Day 5 :- FRIDAY

Chest(Light), Shoulder(Light), Abs

*Flat Bench Press 12,10,10
*Military Press 12,10,10
*Flat Dumbbell Fly 12,10,10
*T-Raise 12,10,10
*Decline Dumbbell Fly 12,10,10
*Reverse Fly(Rear Delt Fly) 12,10,10

Day 6:- SATURDAY

Back(Thickness)

*Seated Cable Row 15,12,10,8
*Bend Over Barbell Row 15,12,10,8
*Shrugs Bar Deadlift 12,10,8
*One Arm Dumbbell Row 12,10,10,8