6 day a week routine any one have?

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    theBIGcactus's Avatar
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    6 day a week routine any one have?


    Any one have a 6 day a week weight lifting routine? Id rather go to the gym then be off for more then one day, because I like going and it just doesnt seem right if I dont go!

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    Legs, Arms, Back, Chest, Legs, Shoulders, Off?
    "I am legally blind and if I can Squat,deadlift and over all get myself to the gym then anyone can get their a$$ in gear and get strong!!" - malleus25
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    Quote Originally Posted by theBIGcactus View Post
    Any one have a 6 day a week weight lifting routine? Id rather go to the gym then be off for more then one day, because I like going and it just doesnt seem right if I dont go!
    If you like going to the gym you could always do cardio on non-weight days. I do full body work outs M-W-F and when I am not actively trying to gain weight I do cardio & core work T-T-S. The cardio intensity will depend on your goals but if you are looking for an excuse to be in the gym it is a good one.
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    Day 1 - Back
    Day 2 - Chest
    Day 3 - rest (cardio/abs)
    Day 4 - Legs/Bi's
    Day 5 - Shoulders/Tri's
    Day 6 - rest (cardio/abs)
    (repeat)

    While this isn't probably what you were thinking, this 2 on, 1 off routine is my current routine. I typically do cardio/abs on one of the other days as well. It's usually basketball or some other sport anyways. I'm in the gym usually 6 days a week...but lift 4 or 5.
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    You can do either a normal push pull, or upper lower split and just do different rep ranges.
    Monday - Push 6x3 for all exercises
    Tuesday- Pull 6x3 for all exercises
    Wednesday - push 3x8
    Thursday - pull 3x8
    Friday Push 2x15
    Sat. Pull- 2x15
    Sunday- sleep and eat
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    Quote Originally Posted by pmiller383 View Post
    You can do either a normal push pull, or upper lower split and just do different rep ranges.
    Monday - Push 6x3 for all exercises
    Tuesday- Pull 6x3 for all exercises
    Wednesday - push 3x8
    Thursday - pull 3x8
    Friday Push 2x15
    Sat. Pull- 2x15
    Sunday- sleep and eat
    what do you mean? I dont understand lol
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    I am thinking about starting this
    monday: chest/tri
    tuesday:legs
    wednesdaysff
    thursday:shoulders/forearm
    friday:bi/back
    saturday:start over( chest/tri)
    sunday:legs
    monday:shoulders/ forearms
    tuesday:bi back
    wednesday off
    thursday chest/tri
    etc
    what you guys think? I just want to work out my muscle groups more then once a week like 3 times every 2 weeks.
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    Quote Originally Posted by theBIGcactus View Post
    what do you mean? I dont understand lol
    Push exercises are anything where you push away from your body. Examples include squats, military press, bench press, dips, leg press. etc
    Pull exercises are where you do just the opposite of push. Examples include dead lift, rowing variations, pull-ups, chin ups-, curls etc

    So for each day you would do something like this for push:
    Squats 6x3 or 3x8 or 2x15
    shoulder press 6x3 or 3x8 or 2x15
    bench press 6x3 or 3x8 or 2x15
    dips 6x3 or 3x8 or 2x15
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    I like to to do shoulders, chest, triceps and some neck work on Mon. and back, legs, biceps and some calf and forearm work on Tues. I will do 1 compound movement for each in a 3x3 or 5x5 scheme. Wed. I will do some cardio and Thurs. start over with Mon. parts but do assistance work (alot of db's) higher reps and not quite to failure focusing alot on form and contraction. Fri is the same as Thurs. just the Tues. body parts and Sat. and Sun. are spent maintaining my food and just doing whatever my weekend chores are but no gym time.
    This has done wonders for me, the workouts take less than an hour but you are doing something all week long and if you wanted to you could even start over during the weekend I am sure. I have good energy during the weekend but I am usually in the country or the beach and I am always doing outside work so I dont bother to lift because I have tried and just felt like I was asking to much of myself.
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    I stole this from Markus Ruhl...

    Monday-Chest
    Tuesday-Back
    Wednesday-Legs
    Thursday-Shoulders
    Friday-Biceps
    Saturday-Triceps
    Sunday-Rest
  

  
 

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