6 DAY SPLIT ED1

This free workout routine can be a part of your online exercise program. View each workout exercise in the workout program example below.

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Created By:

bull42473 on May 23, 2016

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Workout Category:

Strength & Cardio Combined

Workout Type:

General Fitness

Experience Level:

Expert

Target Gender:

Both

Body Parts:

Back, Chest, Abs, Shoulders, Biceps, Triceps, Lower Back, Thighs, Trapezius, Calves, Forearms

Workout Length:

7 days

Workout Days:

Monday, Tuesday, Wednesday, Thursday, Friday, Saturday

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Back
Weighted Wide Grip Pull Up	-	10	20
	-	10	20
	-	10	90
	-	10	20
	-	10	20
	-	10	90
Reverse Fly	-	10	90
	-	10	90
	-	10	90
	-	10	90
	-	10	90
Straight Arm Cable Pulldown	-	10	90
	-	10	90
	-	10	90
	-	10	90
Incline Bench Reverse Dumbbell Fly	-	10	90
	-	10	90
	-	10	90
	-	10	90
Bent-Over Barbell Rows	-	10	90
	-	10	90
	-	10	90
	-	10	90
Reverse-Grip Bent-Over Barbell Rows	-	10	90
	-	10	90
	-	10	90
	-	10	90
Wide-Grip Front Pulldowns	-	10	90
	-	10	90
	-	10	90
	-	10	90
Close-Grip Pulldowns	-	10	90
	-	10	90
	-	10	90
	-	10	90

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Elliptical Trainer	0 miles	0	0

Day 2

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Pushups	-	10	60
	-	10	60
	-	10	60
	-	10	60
	-	10	60
Flat Bench Dumbbell Flyes	-	10	90
	-	10	90
	-	10	90
	-	10	90
	-	10	90
Barbell Bench Press	-	5	90
	-	5	90
	-	5	90
	-	5	90
	-	5	90
Incline Dumbbell Press	-	10	90
	-	10	90
	-	10	90
	-	10	90
One-Arm Incline Neutral Dumbbell Press	-	10	90
	-	10	90
	-	10	90
	-	10	90
Wide Grip Upper Chest Bench Press	-	10	90
	-	10	90
	-	10	90
	-	10	90
	-	10	90
Decline Pushups	-	10	90
	-	10	90
	-	10	90
	-	10	90
	-	10	90
Plank to Pushup	-	10	90
	-	10	90
	-	10	90
	-	10	90
	-	10	90
Abs
Hanging Leg Raises	-	15	60
	-	15	60
	-	15	60
	-	15	60
Dumbbell Side Bends	-	10	60
	-	10	60
	-	10	60
	-	10	60

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Elliptical Trainer	0 miles	0	0

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