The Ultimate 6-Day Gym Workout Schedule For Muscle Gain

Day 1: Shoulders, Chest And Core Muscles

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– Barbell bench press – Resistance band chest press – Military press – Banded push-ups to failures – Banded incline chest press – Lateral raises – Banded decline chest press

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Day 2: Triceps And Leg Muscles

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– 15 reps: tricep pushdowns – 20 reps: branded squats – 20 reps: standing calf raises – Banded squat hold: 30 seconds – 20 reps: banded lateral steps – 20 reps: seated leg curls – 12 reps: banded skull crushers – 20 reps: seated calf raises

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Day 3: Back And Core Muscles

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– 15 reps: Hammer strength pulldown – 15 reps: lateral pulldowns including resistance bands – 15 reps: resistance band straight arm pulldown – 15 reps: ban-assisted pull-ups – 15 reps: barbell shrugs – 15 reps: banded glute bridges – 30 seconds side plank holds for each side

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Day 4: Triceps, Biceps And Leg Muscles

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– Band-assisted tricep dips – Barbell curls – Hammer curls – Seated calf raises – Resistance band tricep extensions – Banded bicep curls – Standing calf raises – Banded push-ups to failure

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Day 5: Rest Day

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Rest is an important part of this workout plan 6 days a week. Your muscles need time for recovery, and your body needs a break from the intense workout.

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Day 6: Shoulders, Chest And Abs

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– Military Press – Resistance Band Chest Press – Banded Flyers – Side laterals to front raise – Banded glute bridges – Decline banded flyers – 30 seconds side plank hold on each side

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