Curls for Cable Hammer

You can perform a six-day workout routine to help you build muscle, lose fat or get in shape. However, in order to achieve the best results possible, make sure you design your workouts with your goals in mind, that you train with intensity and consistency, and that your workout fits your schedule and lifestyle.

Does your mind repeatedly drift to the gym on your rest days? Have you mastered your current workout program to the point that your progress has slowed?

Do you need to increase your conditioning and endurance in the gym? Would you be willing and able to commit to lifting weights 6 days a week?
 

Day 1 - Chest and Triceps
Chest
Exercise	Sets	Reps
Incline Dumbbell Press	3	12-15
Flat Dumbbell Press	3	12
Incline Flys	3	12
Pec Deck	3	12
Triceps
Exercise	Sets	Reps
Skull Crushers	3	12-15
Rope Extensions	3	12
Straight Bar Pushdowns	3	12
Abdominals
Exercise	Sets	Reps
Rope Crunch	4	20-25
Hanging Knee Raise	4	20-25
Day 2 - Back and Biceps
Back
Exercise	Sets	Reps
Wide Grip Chins	3	12-15
Wide Grip Rows	3	12
Narrow Grip Pulldown	4	12-15
Hyper Extensions	3	12
Biceps
Exercise	Sets	Reps
Concentration Curls	3	12-15
EZ Bar Curl	3	12

Day 3 - Legs and Shoulders
Legs
Exercise	Sets	Reps
Squats	3	12-15
Leg Extensions	3	12
Leg Curl	4	12-15
Stiff Leg Deadlifts	3	12
Seated Calf Raise	3	12
Shoulders
Exercise	Sets	Reps
Dumbbell Shoulders Press	3	12-15
Cable Lateral Raise	3	12
Reverse Cable Fly	3	12
Smith Machine Shrugs	4	12-15
Abdominals
Exercise	Sets	Reps
Rope Crunch	4	20-25
Hanging Knee Raise	4	20-25

Day 4: Rest Day

Day 5 - Chest and Triceps
Chest
Exercise	Sets	Reps
Incline Barbell Press	3	12-15
Flat Barbell Press	3	12
Flat Flys	3	12
Cable Crossovers	3	12
Triceps
Exercise	Sets	Reps
Reverse Grip Pushdown	3	12-15
Dumbbell Kickbacks	3	12
Dumbbell Extension	3	12
Abdominals
Exercise	Sets	Reps
Weighted Incline Crunches	4	20-25
Hip Thrusts	4	20-25
Day 6 - Back and Biceps
Back
Exercise	Sets	Reps
Wide Grip Pulldowns	3	12-15
Bent Over Dumbbell Rows	3	12
Good Mornings	3	12
One Arm Dumbbell Row	3	12
Biceps
Exercise	Sets	Reps
Preacher Curl	3	12-15
Dumbbell Curl	3	12

Day 7 - Legs and Shoulders
Legs
Exercise	Sets	Reps
Leg Press	3	12-15
Lunges	3	12
Leg Curl	3	12-15
Straight Leg Deadlifts	3	12
Standing Calf Raises	3	12-15
Shoulders
Exercise	Sets	Reps
Smith Machine Press	3	12-15
Dumbbell Lateral Raises	3	12
Dumbbell Rear Delt Flys	3	12
Upright Rows	3	12
Abdominals
Exercise	Sets	Reps
Weighted Incline Crunches	4	20-25
Hip Thrusts	4	20-25

Tips

It is strongly recommended to do some aerobic exercise before starting 6 day workout routine.

You can take 30 seconds rest between each set.

Perhaps you can't finish all the task at the first time, don't be discouraged. Next time will be better, surely!