6-Day Muscle Builder, Fat Burner Workout
DAILY
MID SECTION & AEROBIC WORK
20 minutes of intense cardio
Crunches, Leg Raises, Rope Tuck, Hyperextensions
MONDAY/WEDNESDAY/FRIDAY
UPPER BODY
Dumbbell Chest Press (3x8-12)
Wide Grip Pulldown (3x8-12)
Dumbbell Incline Press (3x8-12)
Seated Lat Row (3x8-12)
Dumbbell Shoulder Press (3x8-12)
Dumbbell Incline Curls (3x8-12)
Dips or Triceps Press Machine (3x8-12)
Pulley Pushdown (3x10-12)
TUESDAY/THURSDAY/SATURDAY
LOWER BODY
Squats or Leg Press (4x12, 10, 8, 6)
Stiff Legged Deadlift (4x10-12)
Leg Extension (4x12)
supersetted with
Leg Curl (4x10-12)
Calf Raise (4x15)
2-Day a Week, Full Body Workout
DAILY
MID SECTION & AEROBIC WORK
15 minutes of intense cardio
Crunches, Leg Raises, Rope Tuck, Hyperextensions
DAY 1
Bench Press (4-5x15, 12, 10, 8, 6)
supersetted with
Pulldowns (4-5x12, 10, 10, 8, 8)
Dumbbell Incline Press (4-5x10, 8, 6, 6, 6)
supersetted with
Pullovers (4-5x10, 8, 8, 6, 6)
Deadlifts (4-5, 12, 10, 8, 6, 6)
DAY 2
Barbell Curls (4-5x10, 8, 8, 6, 6)
supersetted with
Dips (4-5x10-12)
Squat (5x15, 12, 12, 12, 10, 8)
tri-setted with
Leg Curls (5x 12, 10, 8, 8, 8)
and
Calf Raises (5x15-20)
Full-Body Strength Workout
DAILY
MID SECTION & AEROBIC WORK
10 minutes of intense cardio
Crunches, Leg Raises, Rope Tuck, Hyperextensions
Always do warm-up sets first x15 reps
MONDAY
Squats (5x6)
Chins (4xMax)
Bentover Rows (4x8)
WEDNESDAY
Bench Press (5x5)
Cleans & Presses (4x6)
Extended torso work: weighted hyperextensions, Roman Chair abdominals, hanging leg raises, rope tucks
FRIDAY
Deadlifts (5x5)
Barbell Curls (4x6)
Dips (4xMax)
Grip & Forearm Work Bar Hangs (3xMax)
Wrist Curls (3x15-20)
supersetted with
Reverse Wrist Curls (3xMax)
All-Time Favorite Workout
DAILY
MONDAY
CHEST & SHOULDERS & BACK
Seated Front Press (3-5x12, 10, 8, 8, 6)
tri-setted with
Wide Grip Pulldowns (3-5x12, 10, 8, 8, 8)
and
Standing Bentover Lateral Raises (3-5x6-8)
Dumbbell Press (4-5x12, 10, 8, 8, 6)
tri-setted with
Dumbbell Pullovers (4-5x12, 10, 8, 8, 6)
and
Seated Lat Row (4-5x12, 10, 8, 8, 6)
TUESDAY
LEGS
Leg Extensions (3-5x10-12)
tri-setted with
Leg Curls (3-5x8-12)
and
Calf Raises (3-5x15-20)
Squats (5-7x15, 15, 12, 10, 8, 6, 6)
Deadlifts (5x10, 8, 6, 6, 6)
WEDNESDAY
ARMS
Rubber tubing rotator cuff work,
5 sets x 20-25 adductor, 5x abductor
Wrist Curls (3-5x20, 15, 15, 15, 15)
tri-setted with
Thumbs Up curl (3-5x10, 8, 8, 8, 6)
and
Pulley Pushdowns (3-5x12-15)
Bent Bar Curls (3-5x6-8)
supersetted with
Dips (3-5x12-15)
Dumbbell Alternate Curls (3-5x6-8)
supersetted with
Overhead or Lying Triceps Extensions (3-5x12, 10, 8, 8, 8)
THURSDAY
OFF
FRIDAY
UPPER BODY
Seated Front Press (4x12, 10, 8, 6)
supersetted with
Pulldowns (4x12, 10, 8, 6)
Dumbbell Inclines (4x12, 10, 8, 6)
supersetted with
Pullovers (4x12, 10, 8, 6)
Dumbbell Rows (4x8)
Dumbbell Alternate Curls (4x12, 10, 8, 6)
tri-setted with
Dips (4xMax)
and
Pulley Pushdowns (4x12)
SATURDAY
LEGS
Same as earlier leg day
Light Deadlifts (5x8)
supersetted with
Rope Tucks (5x25)
