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    Workout Plan Fittrrwtihansh (1)

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    sakshamsapkale710

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    © All Rights Reserved
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    Workout Plan Fittrrwtihansh (1)

    Uploaded by

    sakshamsapkale710
    2 views2 pages

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    © © All Rights Reserved

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    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    2 views2 pages

    Workout Plan Fittrrwtihansh (1)

    Uploaded by

    sakshamsapkale710

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    of 2

    WORKOUT PLAN 6 DAY @fittrwithansh

    Day 1: Push (Chest, Shoulders, Triceps)

    1. Flat Bench Press – 4 sets of 8–10 reps

    2. Incline Dumbbell Press – 3 sets of 10 reps

    3. Shoulder Press (Dumbbells) – 3 sets of 8–10 reps

    4. Lateral Raises – 3 sets of 12 reps

    5. Tricep Pushdowns (Cable) – 3 sets of 10–12 reps

    6. Overhead Tricep Extension (Dumbbell) – 3 sets of 12 reps

    Day 2: Pull (Back, Biceps)

    1. Lat Pulldowns – 4 sets of 10 reps

    2. Seated Cable Row – 3 sets of 10 reps

    3. Dumbbell Rows – 3 sets of 10 reps per arm

    4. Face Pulls (Cable) – 3 sets of 12 reps

    5. Bicep Curls (Dumbbells) – 3 sets of 10–12 reps

    6. Hammer Curls – 3 sets of 10–12 reps

    Day 3: Legs (Quads, Hamstrings, Glutes, Calves)

    1. Squats – 4 sets of 10 reps

    2. Leg Press – 3 sets of 10 reps

    3. Leg Extension (Machine) – 3 sets of 12 reps

    4. Leg Curl (Machine) – 3 sets of 12 reps

    5. Calf Raises (Machine or Bodyweight) – 4 sets of 15 reps

    Day 4: Push (Chest, Shoulders, Triceps)

    1. Incline Bench Press – 4 sets of 8–10 reps

    2. Chest Flyes (Machine or Dumbbells) – 3 sets of 12 reps

    3. Arnold Press (Dumbbells) – 3 sets of 10 reps

    4. Front Raises – 3 sets of 12 reps

    5. Skull Crushers – 3 sets of 10–12 reps


    6. Tricep Dips (Bench) – 3 sets of 10–12 reps

    Day 5: Pull (Back, Biceps)

    1. Pull-Ups (Assisted if needed) – 3 sets of as many reps as possible

    2. T-Bar Row or Barbell Row – 3 sets of 10 reps

    3. Straight-Arm Pulldown (Cable) – 3 sets of 12 reps

    4. Reverse Flyes (Dumbbell) – 3 sets of 12 reps

    5. Preacher Curl – 3 sets of 10 reps

    6. Concentration Curl – 3 sets of 12 reps per arm

    Day 6: Legs and Abs

    1. Deadlifts – 3 sets of 8–10 reps

    2. Lunges (Dumbbells) – 3 sets of 10 reps per leg

    3. Bulgarian Split Squats – 3 sets of 10 reps per leg

    4. Calf Raises (Machine) – 4 sets of 15 reps

    5. Plank – 3 sets, hold for 30–60 seconds

    6. Russian Twists – 3 sets of 15 reps per side

    Day 7: Rest

    Tips for This Plan

     Warm-Up: Start each workout with a 5–10 minute warm-up to increase blood flow.

     Stretching: Include cooldown stretches to prevent soreness and improve flexibility.

     Progressive Overload: Gradually increase weights or reps to challenge your muscles.

     Focus on Form: Prioritize good form, especially with compound lifts, to prevent injury.

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