6 DAY SPLIT ED 1

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 February 11, 2017

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Workout Category:

Strength & Cardio Combined

Workout Type:

General Fitness

Experience Level:

Advanced

Target Gender:

Both

Body Parts:

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

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.)
Chest
Barbell Bench Press	-	10	60
	-	10	60
	-	10	60
	-	12	60
	-	12	60
	-	12	60
Back
Weighted Chinup	-	8	60
	-	8	60
	-	8	60
	-	8	60
	-	8	60
	-	8	60
Chest
Incline Dumbbell Flyes	-	10	60
	-	10	60
	-	10	60
	-	10	60
Incline Dumbbell Press	-	10	60
	-	10	60
	-	10	60
	-	10	60
Decline Barbell Press	-	15	60
	-	15	60
	-	15	60
Shoulders
Standing Dumbbell Press	-	10	60
	-	10	60
	-	10	60
	-	10	60
Biceps
Standing Hammer Curls	-	10	60
	-	10	60
	-	10	60
	-	10	60
Incline Dumbbell Curls	-	15	60
	-	15	60
	-	15	60
Shoulders
Lateral Dumbbell Raises	-	15	60
	-	15	60
	-	15	60
Trapezius
Barbell Upright Rows	-	15	60
	-	15	60
	-	15	60

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Interval Cardio	0 miles	20	0

Day 2

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Thighs
Barbell Squats	-	10	60
	-	10	60
	-	10	60
	-	12	60
	-	12	60
	-	12	60
Calves
Standing Calf Raises	-	15	60
	-	15	60
	-	15	60
	-	15	60
	-	15	60
Thighs
Dumbbell Lunges	-	10	60
	-	10	60
	-	10	60
Goblet Squat	-	15	60
	-	15	60
	-	15	60
	-	15	60
Leg Extensions	-	10	0
	-	10	0
	-	10	0
	-	10	0
	-	10	0
	-	10	0
	-	10	0
	-	10	0
	-	10	0
Lying Leg Curls	-	12	60
	-	12	60
	-	12	60
	-	12	60

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Boxing: Heavy Bag Workout	0 miles	25	0

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