Westy’s 6 Day Strength Training Workout

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

 

 

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