man sitting in gym
Advanced 6 day split gym workout routine.

You workout at the gym on regular basis, you are familiar with all machines, you are confident in your form and you can see noticeable changes in your physique. Congratulations – you are no longer a gym newbie. You are ready to take your workouts to the next level and consider a split workout routine like the Advanced 6 day split gym workout routine, featured in this article.

“The pain you feel today is the strength you’ll feel tomorrow.”

By definition, split workout routines are designed to exercise a particular muscle or muscle group per day. That allows you to increase the intensity of your training and provide your muscles with greater stimulation.

A split workout routine must be complemented by a good diet too. Your body will be burning more energy and will need to eat the right foods in the right quantities to fuel the muscle growth you are after.

Before you start the Advanced 6 day split gym workout routine, you need to be sure that you can commit to it and go to the gym 6 days per week. Otherwise you will be missing workouts and compromising your progress.

If you are happy with all of the above and ready to take your workouts to the next level, here’s your new Advanced 6 day split gym workout routine:

DAY 1: SHOULDERS, TRAPS AND FOREARMS

EXERCISE
Seated dumbbell rotation press (warm up)
Rear delt dumbbell/rear delt cable flys
Seated military smith press
Standing lateral raises
Dumbbell/smith machine shrugs
Reverse Ez bar & wrist curls (superset)
SETS

3

3
3
3
3

3

REPS

8-10

8-10
8-10
8-10
8-10

8-10

 

DAY 2: LEGS AND LOWER BACK

EXERCISE
Squats
Front squats
Lying hamstring curl
Stiff legged dead lifts
High foot leg press
Good mornings/dead lifts
SETS
3
3
3
3
3
3
REPS
8-10
8-10
8-10
8-10
8-10
8-10

 

DAY 3: CHEST AND TRICEPS

EXERCISE
Incline chest press superset incline dumbbell flys
Bench press
Lying Ez extension/skull crusher
Triceps push down/Rope pull down
Dips
SETS

3
3
3

3
3

REPS

8-10
8-10
8-10

8-10
8-10

 

DAY 4: BACK AND BICEPS

EXERCISE
Lat pull down/weighted chin-ups
V-bar rows
Barbell rows (wide grip)
Close grip pull down
Olympic barbell bicep curls
Hammers
Arnold concentration curls
SETS
3
3
3
3
3
3
3
REPS
8-10
8-10
8-10
8-10
8-10
8-10
8-10

 

DAY 5: LEGS AND CALVES

EXERCISE
Squats
Front squats
Leg press
Seated Leg extension
Lunges
Donkeys/Calf Raises
SETS
3
3
3
3
3
3
REPS
8-10
8-10
8-10
8-10
8-10
8-10

 

DAY 6: CHEST

EXERCISE
Incline chest press super-set Incline dumbbell flys
Cable flys
Decline press
Dumbbell pullover
SETS

3
3
3
3

REPS

8-10
8-10
8-10
8-10

 

By now you should know your limits but it’s worth mentioning that you need to choose the right weights. You need to be able to complete all sets and all reps but you also need to make sure the weights are heavy enough to give you a good workout.

[quote_box_center]It’s always better to start light and increase the weight as you progress rather than go heavy from the beginning and risk an injury.[/quote_box_center]