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Try This 6 Day Workout Plan

Updated: Apr 22

I must confess that I have very few talents but one thing that I feel I can do above average is create workout plans for people to follow, enjoy and most importantly benefit from. Having a plan means you have a head start on attaining your goals. And let’s be honest, who doesn’t want to achieve a fitness goal or 10 each year?


With over 25 years of exercising experience, I have tried a lot of different combinations in the gym. More recently I am building workout plans that specifically use resistance bands that you can do from home. Every now and then I will create a Frankenstein workout plan that incorporates different pieces of equipment and disciplines to keep you on your toes.


I think one of the biggest hang ups for people (including myself at times) is being bored or not having that special “it” factor when it comes to exercising. If you can find excitement with your doing in the gym, it makes the process of getting your ass in the gym a whole lot easier. That is also the reason you need to change things up every few months (or weekly if possible) to keep mind and body energized.


Below is a 6 day a week workout plan that focuses on biceps, triceps, chest, back, shoulders, legs and abs. This plan uses resistance bands, dumbbells, kettlebells, weighted bars, ropes, medicine balls, airdyne bike and hiit cardio workouts. All of this by the way can be done from your home gym and if you don’t have some of this equipment you can subtract it out!



Monday — Biceps

Dumbbell Curls — 4 Sets of 10 Reps

Curl Bar Curls — 4 Sets of 10 Reps

Weighted Bar Curls — 3 Sets of 10 Reps

Bonus — AbsCrunches — 300 Reps

Crazy — Cardio Airdyne — 15 Minutes


Tuesday — Triceps

Resistance Band Kickbacks (Palm Down) — 3 Sets of 20

Resistance Band Kickbacks (Hammers) — 3 Sets of 50

Resistance Band Kickbacks (One Arm — Pick) — 3 Sets of 10

Bonus — Calves Calve Raises — 5 Sets of 50

Crazy — Cardio — Hiit Workout — 15 Minutes


Wednesday — Back

Alternating Dumbbell Lawn Mower Pulls — 3 Sets of 10 Reps

Standing Resistance Band Rows (Palms Down) 3 Sets of 10 Reps

Standing Resistance Band Rows (Palms Ups) 3 Sets of 10 Reps

Bonus — Abs — Medicine Ball Russian Twists — 300 Reps

Crazy — Cardio — Treadmill — 2 Miles


Thursday — Chest

Barbell Bench Press — 5 Sets of 20 Reps (low weight)

Push Ups — 4 Sets of 10 Reps

Standing Resistance Band Fly’s (Anchor) — 3 Sets of 10 Reps

Bonus — Calves Calve Raises — 5 Sets of 50

Crazy — Cardio — Airdyne — 20 Minutes


Friday — Shoulders / Abs

Standing Weighted Bar Shoulder Presses — 3 Sets of 10 Reps (In front and behind the neck)

Ropes — 5 Sets of 20 Shakes

Bonus — Standing Alternating Shoulder Extensions — 3 Sets of 10 Reps

Crazy — Abs — Banded Leg Lifts — 150 Reps


Saturday — Legs / Calves / Cardio

Kettlebell Squats — 5 sets of 12 Reps

Resistance Band Donkey Kicks — 4 Sets of 10 Reps

Lying Resistance Band Leg Lifts — 3 Sets of 10 Reps (alternating legs)

Bonus — Calves — Calve Raises — 5 Sets of 50

Crazy — Cardio — Treadmill — 2 Mile Run


This may be kind of hard to believe but each of these workouts only take about 30 minutes a day and you will burn about 500 calories if not more.


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