6 Day Workout Routine to Build Muscles

Following the right strategies for building strong muscles is really very important. 6-Days Workout Routine to Build Muscles allows you to reach your goals in the fastest manner possible. It uses a 6-Day on and 1-day off schedule. It is based on the intermediate level and its purpose is to build muscles. It is specifically designed for the underweight men.

Monday & Thursday – Chest, Shoulders, Triceps, Abs:

MusclesExerciseSets/Reps
ChestBench Press2 x 15 reps (warm-up)
1 x 10 reps
1 x 8 reps
1 x 6 reps
 Flat Bench Flyes3 x 10 – 12 reps (stop the weight short of the total lockout)
 Cable Flyes3 x 10 – 12 reps (cross hands and squeeze chest hard at contraction)
 Incline Dumbbell Bench Press3 x 8 reps
ShouldersMilitary Press1 x 12 reps
1 x 10 reps
1 x 8 reps
1x 6 reps
 Front Dumbbell Raise3 x 9 reps each hand
 Lateral Raise on Incline Bench1 x 12 reps
1 x 10 reps
1 x 8 reps
TricepsCable Pushdowns1 x 12 reps
1 x 10 reps
1 x 8 reps
 Seated Dumbbell Extension2 x 12 reps
 Dips1 x Failure
AbsSwill Ball Crunches3 x 25 reps
Twisting Rope Crunches3 x 12 reps

 

Tuesday & Friday – Back, Biceps:

MusclesExerciseSets/Reps
BackWide Grip Chins1 x 12 reps (warm-up)
3 x 8 – 12 reps
 Bent Over Barbell Rows3 x 8 – 10 reps
 Dead-lift3 x 6 reps
 One Arm Rows3 x 8 reps
 Seated Cable Rows3 x 8 – 10 reps (use a rope if possible and pull to shoulders)
ShouldersStanding Barbell Curls3 x 7 – 9 reps
 Incline Dumbbell Curls3 x 8 – 10 reps (lay with back on incline bench w/ arms pointing outwards)
 Cable Curls3 x 10 – 12 reps
 Incline Hammer Curls3 x 10 – 12 reps

 

Wednesday & Saturday – Quads, Hamstrings, Calves:

MusclesExerciseSets/Reps
QuadsSquats1 x 15 reps (warm-up)
1 x 12 reps
1 x 10 reps
1 x 8 reps
1 x 6 reps
1 x 3 reps
 Leg Extensions3 x 10 – 12 reps (squeeze!! at the top of movement)
 Leg Press3 x 12 reps
 Front Squats3 x 12 reps (place 25 lbs. plate under heels to help balance – if needed)
HamstringsSeated Leg Curls3 x 8 – 10 reps
 Lying Leg Curls3 x 10 – 12 reps
 Stiff Leg Deadlifts3 x 10 – 12 reps
CalvesSeated Calf Raise3 x 10 – 12 reps
Standing Calf Raise2 x 15 reps
{5 reps with toes pointing forward}
{5 reps with toes pointing outwards}
{5 reps with toes pointing inwards}

 

Muscle Building Workouts for Beginners:

Dailybased Muscle Building Workouts for Beginners

Dailybased Muscle Building Workouts for Beginners

Being a beginner, the firsts step towards building stronger muscles is to know your body well. Secondly, you should design your workout routine to build muscles in such a way that you are giving a particular day to target a specific part of your body. Thirdly, you should eat well and should be consistent in the workout routine.

Remember that a muscle building program for beginners should be based around compound exercises. These include Squats, Bench Press, Bent-over Rows, Chin-ups, Dips etc which work multiple muscle groups for each and every rep/set.

When you set up on a muscle building program for beginners, you must focus on a few things.

  1. Focus on Strength Foundation Building:

The first thing to consider in your muscle building program for beginners is to make sure that you focus on strength building as much as possible.

  1. Keep Volume Low:

The second most important thing is to make sure that you keep the volume low and don’t take it high. For beginners, it is best to start with the lower end of volume and progress on from there over time.

  1. Apply the Correct Technique:

The third thing on the list is to ensure that you are using a good and correct technique. If you don’t know the correct technique, then you will end yourself up for injury.

  1. Develop the Habit of Consistency:

The last goal of muscle building program is to make sure that you develop the habit of consistency. Getting into a routine where doing your workout can never be skipped will take you to the goal you want to achieve.

6 Days a Week Workout Plan with Cardio:

This workout plan is designed for people to lose excess fats. This combines heavy weight training along with cardio for 6-days and 1 day of rest on Sunday. You can use low-intensity early morning cardio.

Monday, Thursday:

Chest:

4 sets and 6 or 8 reps of each dumbbell bench press, incline bench press, and cable crossovers.

Triceps:

3 sets and 8 reps of each close grip bench press, lying triceps extension, and rope pull-downs.

Cardio:

20 minutes core strength exercises, followed by one hour of low-intensity cardio.

Tuesday, Friday:

Back:

4 sets and 6 or 8 reps of wide grip pull-up, close grip pulldown, and cable row.

Biceps:

3 sets and 6 or 8 reps of each barbell curl, incline bench dumbbell curl, and dumbbell preacher curl.

Cardio:

20 minutes core strength exercises, followed by one hour of low-intensity cardio.

Wednesday, Saturday:

Legs:

3 sets and 6 or 8 reps of stiff legged dead-lift, leg curl and leg extension. 4 sets and 8, 10 reps of each, squat and standing calf-raise.

Shoulders:

3 sets and 8 reps of each dumbbell lateral raise and bent over rev fly. 4 sets and 6 or 8 reps of military press.

Cardio:

20 minutes core strength exercises, followed by one hour of low-intensity cardio.

Mass Building Diet:

The only thing that can help you gain strength and mass other than workout is your diet. This diet is recommended for anyone who wants to maintain fitness and gain muscle mass. Here is the list of foods that can help you achieve your goal.

  • Beef is filled with all sorts of things that are needed for muscle growth like high-quality proteins, Iron, Zinc and Vitamin B.
  • Chicken is another great source of high-quality protein. It is very important for the maintenance and repairing of muscles and weight. It is also considered good for bone health.
  • Eggs contain proteins, amino acid, Vitamin D and the right kind of fats that are good for building muscles.
  • Cheese is a slow-digesting protein that makes it perfect for muscle maintenance. It is an excellent source of Vitamin B12, calcium and other important nutrients.
  • Fish serves as a perfect mass builder as it is high in protein, low in fat and rich in omega-3 fatty acids.
  • Oatmeal is a great source of carbohydrates that provide a constant source of carbs for muscle preservation.
  • Brown Rice can help boost muscle growth, lose fats and gain strength.
  • Fruits & Vegetables are rich in Vitamins and carotene and are essential for the healthy functioning of the immune system.

Cutting Workout Routine:

Follow this fat cutting workout routine to keep the weight off and see wonderful results.

  • Plan a 12-week cutting-cycle. For that, you will have to start with 20 minutes of cardio for five days a week.
  • Start with a normal calorie routine.
  • Reverse your course at eight weeks.
  • Deal with the blubber.
  • Keep track of your progress.
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