More Pain More Gain 6 day split

Monday -Hamstrings/ middle lower back/ calves  recommended sets & reps
hamstring curls 5×10
reverse hack squats 4×15-20
bent knee still legged dead lifts 5×8-10
kick backs 3×10
seated cable rows 3×8-10
walking lunges with bar on chest 3×16 steps
leg extension high rep drop sets  3xDrop set
Tuesday – Upper back/ Triceps/ Calves  recommended sets & reps
standing calves 10-15sets
bent over barbell rows 2set 8-10
Pull ups  3×8-10 reps
seated rows V-grip  3×8-10 reps
Dumbbell or T-Bar rows  3×8
dead-lifts 5sets 6-8reps
Long bar standing pull overs 7sets
overhead extensions 3×8-10 reps
3sets weighted dips 3×8-10 reps
Wednesday – Chest mass/ Biceps  recommended sets & reps
incline press full range  2×8-10
incline smith lock outs  4×8-10
incline flies  3×10-12
Decline press  4×8-10
cable or peck deck 7 sets
cable cross bench pull overs  3×10-12
preacher curls super-set ez bar curls  3×8-10
laying short bar cable curls 3×10-12
Thursday – Quads/ Hamstrings volume  recommended sets & reps
Squat 5×8-10
calf raises  8×20
Leg press  4×12-15
front squat 3×8-10
walking lunges down and back 3×12-15 steps
ab/abductions  3×20
leg extension 7×12
Kneeling cable crunches 3×12
Standing cable crunches 3×12
Weight leg raises 3×12
Friday – Biceps/ Triceps Chest volume  recommended sets & reps
1. Alternate Dumbbell curls 7sets circuit. Start at 1 rest 30sec. Then start without rest adding each exercise. (ex. 1. 1,2,1. 1,2,3,1. 1,2,3,4,1. 1,2,3,4,5,1. 1,2,3,4,5,6,1.) once you have done all 6 and came back to 1. subtract one of each exercise after you hit the 6th. (ex. 1,2,3,4,5,6,2. 2,3,4,5,6,3. 3,4,5,6,4. 4,5,6,5. 5,6,6. 6)
2. Rope Curls
3. Cable ez curls bar
4. Rope extensions
5. short bar press down
6. body-weight bench dips
Saturday – Shoulder/ Traps  recommended sets & reps
machine shoulder press 6×10-12
6. Front Raises Dumbbell Start with cable rope high pulls. Hell 6x6x6 (6 exercise, 6sets, 6reps +) little to no rest between exercise 30-45sec rest between sets.
5. Side Lateral Dumbbell
4. Bent-over Flies Dumbbell
3. Plate front raises(steering wheel)
2. Cable side laterals
1. upright rows
behind back shrugs 3×8-10
dumbell shrugs 3×8-10
bent over rope front raise 3xfailure
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