Best 6 Day Gym Workout Schedule Full Guide | Workout Plan For Muscle Building & Fat Loss In 2020

Dear readers, I use to get lot of comments to write about workout because, I have given lot of information on diet plan and food that one should eat or consume. But, I have not shared any 6 day gym workout schedule.
Today, I will share the best routine for your week workout from Monday to Saturday. It is very important for all of us to cover each body part daily with your workout. The meaning of Workout itself is that, work out each muscles of your body to build a healthy physics. 

Before sharing the routine let me tell you that working for 1-2 hours daily is necessary for the body. Even if you are a office going person you can follow the same routine. 

The routine which I am going to share can be followed by most of the fitness lovers and can manage their workout even in their busy schedule like even a office going guy or a business man can follow this routine easily. 

Six day gym workout schedule is for muscle building. For beginners and women it will differ slightly. We will try to cover all the body part in a week. Workout is divided into 2 main categories :

▪ Push workout

▪ Pull workout

To be followed alternate days.

Let's begin 6 day gym workout plan :

MONDAY ( legs squad):

Best 6 Day Gym Workout Schedule Full Guide | Workout Plan For Muscle Building & Fat Loss In 2020I consider to take that body part first from which people try to run away. But, believe me an perfect body or fitness cannot be achieved if you will skip your legs day.

Variation to be followed step by step :

1) sit-ups : pump your legs with sit-ups 3 sets with 20 repetition.

2) barbell squad : barbell squads 3 sets
1 set - 15 reps
2 set - 12 reps
3 set - 10 reps

3) Lange's :
1 set - 15 reps
2 set - 12 reps
3 set - 10 reps

4) leg press :
1 set - 15 reps
2 set - 12 reps
3 set - 10 reps

TUESDAY (Chest) :

Best 6 Day Gym Workout Schedule Full Guide | Workout Plan For Muscle Building & Fat Loss In 2020Chest is a big muscle need to be given due importance. It one of the most highlighted Body part:

1) Flat Bench press bar :
1 set - 15 reps
2 set - 12 reps
3 set - 10 reps

2) Inclined Bench press bar :
1 set - 15 reps
2 set - 12 reps
3 set - 10 reps

3) Dumbbell decline bench press :
1 set - 15 reps
2 set - 12 reps
3 set - 10 reps

4) Hammer press :
1 set - 15 reps
2 set - 12 reps
3 set - 10 reps

5) Rare extension :
1 set - 15 reps
2 set - 12 reps
3 set - 10 reps

6) Cable cross fly :
1 set - 15 reps
2 set - 12 reps
3 set - 10 reps

7) push ups :

1 set - 20 reps
2 set - 20 reps
3 set - 20 reps

▪ WEDNESDAY (Biceps) :

It is a small muscle in human body but, most of the people emphasize on biceps to impress girls.
Best 6 Day Gym Workout Schedule Full Guide | Workout Plan For Muscle Building & Fat Loss In 2020
1) Cable pulling :
1 set - 15 reps
2 set - 12 reps
3 set - 10 reps

2) Barbell Curls :
1 set - 15 reps
2 set - 12 reps
3 set - 10 reps

3) Dumbbell curls :
1 set - 15 reps
2 set - 12 reps
3 set - 10 reps

4) Hammer curl :
1 set - 15 reps
2 set - 12 reps
3 set - 10 reps

5) curl extension :
1 set - 15 reps
2 set - 12 reps
3 set - 10 reps

▪ THURSDAY (Hamstring) :

Best 6 Day Gym Workout Schedule Full Guide | Workout Plan For Muscle Building & Fat Loss In 2020Legs we will give 2 days 1 for squad and 1 for hamstring. As, lower body  has to be strong than an upper body.

1) leg curl :
1 set - 15 reps
2 set - 12 reps
3 set - 10 reps

2) Dumbbell sumo squads :
1 set - 15 reps
2 set - 12 reps
3 set - 10 reps

3) Dumbbell curl :
1 set - 15 reps
2 set - 12 reps
3 set - 10 reps

4) standing calf's extension :
1 set - 15 reps
2 set - 12 reps
3 set - 10 reps

5) Seated calf extension :
1 set - 15 reps
2 set - 12 reps
3 set - 10 reps

▪ FRIDAY (Shoulder and Triceps) :
Best 6 Day Gym Workout Schedule Full Guide | Workout Plan For Muscle Building & Fat Loss In 2020

Her will follow 2 muscle together. As, both muscle are interrelated in workout and has impact on both during workout.

Starting with shoulder first :

1) Shoulder press machine :
1 set - 15 reps
2 set - 12 reps
3 set - 10 reps

2) Dumbbell press :
1 set - 15 reps
2 set - 12 reps
3 set - 10 reps

3) side lateral :
1 set - 15 reps
2 set - 12 reps
3 set - 10 reps

4) Front dumbbell raise :
1 set - 15 reps
2 set - 12 reps
3 set - 10 reps

5) Pectoral fly :
1 set - 15 reps
2 set - 12 reps
3 set - 10 reps

Triceps : with your shoulder workout triceps is already pumped up. So you can start with :

1) Lat pull downs :
1 set - 15 reps
2 set - 12 reps
3 set - 10 reps

2) barbell extension :
1 set - 15 reps
2 set - 12 reps
3 set - 10 reps

3) Double hand dumbbell extension :
1 set - 15 reps
2 set - 12 reps
3 set - 10 reps

4) pec deck :
1 set - 15 reps
2 set - 12 reps
3 set - 10 reps

5) triceps dips :
1 set - 20 reps
2 set - 20 reps
3 set - 20 reps

▪ SATURDAY (Back) :
Best 6 Day Gym Workout Schedule Full Guide | Workout Plan For Muscle Building & Fat Loss In 2020

Its biggest muscle of your body need to give enough time for workout:

1) wide grip pull-ups :
1 set - 15 reps
2 set - 12 reps
3 set - 10 reps

2) Close grip pull-ups :
1 set - 15 reps
2 set - 12 reps
3 set - 10 reps

3) Dead lift :
1 set - 15 reps
2 set - 12 reps
3 set - 10 reps

4) Double arm Dumbbell press/ bend over :
1 set - 15 reps
2 set - 12 reps
3 set - 10 reps

5) single arm Dumbbell press :
1 set - 15 reps
2 set - 12 reps
3 set - 10 reps

6) lat pull down :
1 set - 15 reps
2 set - 12 reps
3 set - 10 reps

7) seated rowing :
1 set - 15 reps
2 set - 12 reps
3 set - 10 reps

8) Standing back pull over :
1 set - 15 reps
2 set - 12 reps
3 set - 10 reps

9) Shrugs :
1 set - 15 reps
2 set - 12 reps
3 set - 10 reps

10) lower back :
1 set - 15 reps
2 set - 12 reps
3 set - 10 reps

My View on 6 day workout schedule is one of the most effective schedule for building muscle.

Thanks

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Milan Tomic

Hi. I’m Designer of Blog Magic. I’m CEO/Founder of ThemeXpose. I’m Creative Art Director, Web Designer, UI/UX Designer, Interaction Designer, Industrial Designer, Web Developer, Business Enthusiast, StartUp Enthusiast, Speaker, Writer and Photographer. Inspired to make things looks better.

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