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Exercise Sets Reps: Day 1 & 4 - Back & Biceps Day 2 & 5 - Quads & Hamstring

This document outlines a 6-day workout split focusing on back and biceps, quads and hamstrings, and chest, shoulders and triceps. Each day includes 4 sets of compound exercises ranging from 8-12 reps with additional isolation exercises of 3 sets of 12-15 reps. Mobility and stretching is recommended before each workout.

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Prashant Totah
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37 views

Exercise Sets Reps: Day 1 & 4 - Back & Biceps Day 2 & 5 - Quads & Hamstring

This document outlines a 6-day workout split focusing on back and biceps, quads and hamstrings, and chest, shoulders and triceps. Each day includes 4 sets of compound exercises ranging from 8-12 reps with additional isolation exercises of 3 sets of 12-15 reps. Mobility and stretching is recommended before each workout.

Uploaded by

Prashant Totah
Copyright
© © All Rights Reserved
Available Formats
Download as DOCX, PDF, TXT or read online on Scribd
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Exercise Sets Reps

Mobility, Stretch & - -


pullups
T-bar rows / Cable rows 4 12,12,10,10

Close grip pulldowns / 3 12,12,10


Wide grip pulldowns
Wide grip pulldowns / 3 12,12,10
Barbell extensions
DB Incline curls w DB 3/each 15
Drag curls
Regular curls 3 15

DAY 1 & 4 – BACK & BICEPS

DAY 2 & 5 – QUADS & HAMSTRING

Exercise Sets Reps


Mobility & Stretch - -

Squats / Leg Press 4 12,12,10,8

Hamstring curls / Stiff leg 4 12,12,10,8


deadlift
Leg Press / V-shape squat 3 12

Leg extensions 3 12

Stiff leg deadlift / 1 Failure / 15-20


Hamstring curls

DAY 3 & 6 – CHEST, SHOULDERS & TRICEPS


Exercise Sets Reps

Mobility & Stretch - -

Incline DB / Flat Bench 4 12,10,10,8


press (Smith)
Cable Fly / DB Fly 3 12

DB Pushdowns 3 12

DB Shoulder press 4 12

DB Tricep extensions w 3 15
close grip pushups/ close
grip benchpress
Single arm cable 3 failure
extensions

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