6 Days a Week Workout Plan Help

[nofatchicks73]

Hey, I'm brand new to this site. This is actually my first post. I have been in a slump for about 3 months and want to start working out again. I've been unsteadely doing crappy workouts maybe once a week at tops. What I need is a 6 days a week workout schedule which I'm not sure how to set up, if anybody could help that'd be great.

Currently I'm working out in my room and have a bench and a bowflex dumbell set from 5lbs - 50 each. I have certain exercises I like already but suggestions wouldnt hurt. What I'm really looking for is a good schedule such as the order i should do things.. for example, "day 1: abs, day 2: chest" then I need to know how many exercises i should do for each area and how long i should spend.

I'm not that inexperienced so I know what i'm doing with diet and nutrition.. I also know how to properly work out. I just need help setting up this schedule.

[Uk Lifter]

You don't 'need' a 6 day workout at all, you need to be eating a ****load and lifting heavy weights on multi-joint movements multiple times a week whilst progressing in weight on a regular basis.

You need to get some proper equipment, how do you expect to progress when the heaviest weight you can get to is 100lbs?

What do you bench/squat/deadlift?

[nofatchicks73]

I was looking for a 6day schedule to keep me on track though.

[theACEofSPADES]

Anything over 5 days is uneeded if you ask me. Stick to 4 or 5. You dont want to over train. ANd I suggest joining a gym. Not many people will give you 6 day workout plans because not too many people work out 6 days a week. Your best bet is to look at the stickies up top

[user456121]

http://www.bodybuilding.com/fun/workoutdatabase.htm

[nofatchicks73]

Thanks everyone for the advice.. the only thing i'm looking for is basically:

Saturday: Abs
Sunday: Chest
Monday: etc....

I just need to know where to place each split because I don't want to work out two areas that may deminish my results by placing them the day after.

For example, I dont want to do Biceps on Tuesdays and Triceps on Wednesdays if the tricep workout will have a negative effect on the previous bicep one.

[skinnyboy23]

Originally Posted by nofatchicks73

I was looking for a 6day schedule to keep me on track though.

what about this... it's a 4 day split. basically you're working out 4 days and resting the 5th then repeating. although that puts your workout days at a random. so maybe you might think of something else. but, nonetheless this is what i started doing.

Day 1: Chest + Triceps + Abs (or you can do abs on rest day)

Day 2: Back + Biceps

Day 3: Legs + Abs

Day 4: Shoulders

Day 5: REST DAY

If you want something more consistent you could try putting both tricep and bicep on say your 5th day... then rest two days. that way you could set it up so you have saturday and sunday to rest.

i hope this helps.

later.

[DogEatDog3]

Monday- Chest
Tuesday- Back
Wednesday- Legs + calves
Thursday- shoulders + abs
Friday- Arms
Sunday- abs + cadio

[jgreystoke]

Originally Posted by nofatchicks73

Saturday: Abs
Sunday: Chest
Monday: etc....

Nothing wrong with doing something like that if the trainer is sure to prioritize the biggest muscle groups, especially legs, back.

Originally Posted by nofatchicks73

I just need to know where to place each split because I don't want to work out two areas that may deminish my results by placing them the day after.

For example, I dont want to do Biceps on Tuesdays and Triceps on Wednesdays if the tricep workout will have a negative effect on the previous bicep one.

It doesn't sound like you are knowledgable enough to use a split routine. Are you are able to squat, dead, row, clean, press, bench, and even curl, with good form?

We are talking full range of motion, controlled reps, strict form, barbells not machines.

[Uk Lifter]

I wouldn't even bother suggesting SS or any other decent program as his mind is clearly set on using some ridiculous 6-day split that will give him huge guns and ripped abs, so fed up with these kids posting the same crap day in day out.

[jgreystoke]

Originally Posted by Uk Lifter

I wouldn't even bother suggesting SS or any other decent program as his mind is clearly set on using some ridiculous 6-day split that will give him huge guns and ripped abs, so fed up with these kids posting the same crap day in day out.

Yeah. Rippetoe's Starting Strength Program is only popular because it packs muscle and might on young fellers faster than any more advanced program.

Obviously the op is too advanced for the big basic barbell work in the profile above his goals! Probably baulked at the thought of not being allowed to curl for the first few workouts.

Repped on recharge, Uk.

[Uk Lifter]

Haha yeah, probably saw the lack of arm work and decided it was for lesser beings.

[nofatchicks73]

No. I know what I'm doing and I don't use machines at all; everything i do is free weights. I'm not trying to bulk up in any amount of time, the reason I want to do a 6 day split is to stay on track and I don't like days that I'm not working out. The 4 and 5 day splits are okay too, I'll just make a dedicated time for cardio during the other days. So again, I know what I'm doing, I'm not an idiot, I know how to perform my exercises with correct form, and I'm not a begginer.

Now, if anyone can offer any more help tha'd be great. And thanks to the people who already have.

[adsdj]

Working out 6 days a week is all very well, but you have to give your body time to repair and rebuild. Far better to do a 4 day split or 3 day full body routine, at least then you will give yourself enough rest time/eating time!

I know what you're saying about not liking days that you don't do a workout, but part of working out is knowing when to not work out. I personally feel a whole lot more geared up for a proper workout after one of my rest days.

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