MY NEW 6 WEEKS WORKOUT PLAN

The focus of this 6 weeks workout plan/program is to exercise the whole body & to build strength in the legs and back.

Total sets per muscle group 15 sets for legs, chest & back. 12 sets for shoulders, arms, core.
15 reps for legs, chest & back. 12 reps for shoulders, arms, core.
Sunday: chest & core
Monday: legs
Tuesday: arms & core
Wednesday: back & core
Thursday: legs
Friday: shoulders & core
Saturday: back

Total sets per muscle group 15 sets for legs, chest & back. 12 sets for shoulders, arms, core.
15 reps for legs, chest & back. 12 reps for shoulders, arms, core.
Sunday: chest & core
Monday: legs
Tuesday: arms & core
Wednesday: back & core
Thursday: legs
Friday: shoulders & core
Saturday: back

Total sets per muscle group 15 sets for legs, chest & back. 12 sets for shoulders, arms, core.
15 reps for legs, chest & back. 12 reps for shoulders, arms, core.
Sunday: chest & core
Monday: legs
Tuesday: arms & core
Wednesday: back & core
Thursday: legs
Friday: shoulders & core
Saturday: back

Total sets per muscle group 15 sets for legs, chest & back. 12 sets for shoulders, arms, core.
15 reps for legs, chest & back. 12 reps for shoulders, arms, core.
Sunday: chest & core
Monday: legs
Tuesday: arms & core
Wednesday: back & core
Thursday: legs
Friday: shoulders & core
Saturday: back

Total sets per muscle group 15 sets for legs, chest & back. 12 sets for shoulders, arms, core.
15 reps for legs, chest & back. 12 reps for shoulders, arms, core.
Sunday: chest & core
Monday: legs
Tuesday: arms & core
Wednesday: back & core
Thursday: legs
Friday: shoulders & core
Saturday: back

Total sets per muscle group 15 sets for legs, chest & back. 12 sets for shoulders, arms, core.
15 reps for legs, chest & back. 12 reps for shoulders, arms, core.
Sunday: chest & core
Monday: legs
Tuesday: arms & core
Wednesday: back & core
Thursday: legs
Friday: shoulders & core
Saturday: back

Chest & Core workout

Standing band chest flys sets 4.

Barbell flat bench press sets 4. 

Dumbbell incline press sets 3.

Dumbbell decline press sets 3.

Band wood chops sets 3.

Hanging knee raises sets 3.

Standing twists sets 3.

Seated twists sets 3.

Legs workout #1.

Leg extensions sets 2.

Leg curls sets 2.

Barbell back squats sets 3.

Dumbbell stiff-legged deadlifts sets 3.

Side lunges sets 2.

Calf raises sets 3.

Arms & Core workout

Barbell bicep curls sets 2.

Dumbbell preacher curls sets 2.

Hammer curls sets 2.

Tricep pulldown sets 2.

Seated 2-arm tricep extensions sets 2.

Tricep dips sets 2.

Lying leg raises sets 3.

Shoulder Bridges sets 3.

Bicycle crunches sets 3.

Ab crunches sets 3.

Back & Core #1.
Dumbbell pullovers sets 3.
Chin up or Pull up sets 3.
Dumbbell bent-over rows sets 3.
Barbell bent-over rows sets 3.
lat pulldown sets 3.

Standing band wood chops sets 3.
Standing twists sets 3.
Leg tucks sets 3.
Dumbbell standing side bends sets 3.

Legs #2
Walking front lunges sets 3.
Walking side lunges with hi knees sets 3.
Barbell stiff-legged deadlifts sets 3.
Dumbbell squats sets 3.
Calf raises sets 3.

Shoulders & Core
Standing band wood chops sets 3.
Standing band shoulder press sets 2.
Dumbbell bent-over delt raises sets 3.
Hanging knee raises sets 3.
Dumbbell shoulder shrugs sets 3.
Ez-bar upright row sets 2.
Standing bent-over twists sets 3.
Side delt raises sets 2.
Front plank sets 3.

Back #2
Dumbbell bent-over rows sets 5.
Dumbbell pullovers sets 3.
Chin up or Pull up sets 3.
Wide-grip lat pulldown sets 2.
Close-grip lat pulldown or better than Seated row machine sets 2.

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