6-day split
6 workouts scheduled
sunday
monday
Split squats
Quads • Dumbbell
Front raise
Shoulder • Dumbbell
Leg curls
Hamstrings • Machine
Leg extensions
Quads • Machine
Calf raise
Calves • Body weight
tuesday
Curls (prone)
Biceps • Dumbbell
Bent over row
Back • EZ bar
Hammer curl
Biceps • Dumbbell
Pullover
Back • Dumbbell
wednesday
Bench press
Pecs • Dumbbell
Skull crusher
Triceps • EZ bar
Decline fly
Pecs • Dumbbell
Extension (seated)
Triceps • Dumbbell
thursday
Squat
Quads • Dumbbell
Lateral raises
Shoulder • Dumbbell
Leg extensions
Quads • Machine
Leg curls
Hamstrings • Machine
Calf raise
Calves • Dumbbell
friday
Lat pull down
Back • Resistance band
Curls (standing)
Biceps • EZ bar
Reverse fly
Back • Dumbbell
Curls (prone)
Biceps • Dumbbell
saturday
Incline bench press
Pecs • Dumbbell
Extension (seated)
Triceps • Dumbbell
Decline bench press
Pecs • Dumbbell
Pronated kick back
Triceps • Dumbbell
Decline fly
Pecs • Dumbbell