Westy’s 6 Day Strength Training Workout
Below you will find my typical 6 day workout split and is designed for those looking to increase their strength in the weight room. If there are any terms or exercises on here that are unfamiliar I recommend that you search for it on Youtube as there are plenty of demonstrations on there. The key to this workout is lifting weight that challenges you – your last 2 reps of each set should be challenging but attainable. While I make no guarantees, this workout should bring significant results if you stick to it for at least 6 weeks and challenge yourself daily.
Day 1: Chest/Shoulders/Tris
Bench Press: 8, 8, 6, 4, 2
Military Press (Standing): 8, 6, 4
Incline DB Flies: 3 x 8
Front Barbell Raise: 3x8
Clap Pushups: 4x12
DB Shrugs: 4x8
Dips: 3x8
Tricep pulldowns: 3x12
Day 2: Legs/Abs
Back Squat: 10, 8, 6, 4, 4
DB Step ups: 3x8 each leg
Reverse Lunges: 3x8 each leg
Leg Extensions: 2x25 – 30 second rest in between sets
Russian Twist: 3x12
Hanging Leg Raises: 3x12
Reverse Crunches: 3x12
Ab Roller: 3x12
Day 3: Back/Bis
Bent Over Barbell Rows: 8, 8, 6, 6
Barbell Curls: 3x8
Lat Pulldowns: 10, 8, 6
DB Hammer Curls: 3x8
Seated Cable Rows: 3x12
Preacher Curls: 3x8
Pullups: 2x Burnout
DB Curls: Drop set burnout
Day 4: Chest/Tris/Shoulders/Abs
DB Bench Press: 10, 8, 6, 6
Seated DB Shoulder Press: 8, 8, 6, 6
Incline Barbell Bench Press: 3x8
1 Arm Side Lat Raise: 3x10
Cable Flies: 10, 8, 6
Barbell Shrugs: 3x8
Decline Weighted Situps: 3x12
Weighted leg raises: 3x10
Plank: 3 sets 1 minute
Day 5: Legs
Front Squat: 4x8
Good Mornings: 3x8
Split Squat: 3x12 Each Leg
Lunges w/ 45 lb Plate: 4x15 Each Leg
Hamstring Curls: Burnout
Day 6: Back/Bis
Hang Cleans: 8, 6, 4
DB Rows: 8, 8, 6, 6
Wide Grip Pullups: 4x5
Seated Cable Rows: 2x15
Cable Curls: 3x12
Seated DB Curls: 3x8
Reverse Barbell Curls: 3x12
Hammer Curls: Drop Set Until Failure