Get a fitness model physique: 6 day split gym workout routine.
Get a fitness model physique: 6 day split gym workout routine.

They say that “summer bodies are build in the winter” but fitness models have perfect physiques all year round. It takes a lot of working out and eating the right foods but the end result is worth it.

This 6 day split gym workout routine is here to help you get in shape. You still need to make a commitment and do the hard work though. Check out the Gain Weight section of Skinny Muscles [the link is in the main menu above] for help and advice on nutrition, because you are going to need it.

Here are a few tips on how to get the best out of this 6 day split gym workout routine:

  • If you can’t complete all reps, take a rest-pause (no more than 20secs) and then complete the rest of the reps.
  • If you want to mix things up, then do “eccentric negatives” – lower the weights very slowly to completely fatigue your muscles. That depletes your glycogen reserves and allows for better absorption of post-workout nutrients.
  • Keep your rest time between sets at 1 min. Why? It saves you wasting time at the gym, keeps your heart rate up, keeps the intensity of your workout up and it’s good for fat-burning too.
  • Consider drop-sets at the end of a workout for a particular muscle group. Reduce the weight by about half and go to failure.

6 day split gym workout routine:

MONDAY

BACK AND BICEPS

EXERCISE
Bent-over Barbell Rows
Lat Pull-down/Weighted Chin-ups
Seated Machine Rows
Close-grip Cable Pull-down
Close-grip Cable Seated Rows
Lower-back Hyperextensions
Alternating Dumbbell Curls
Cable Rope Hammer Curls
SETS
3-4

3-4
3-4
3-4
3-4
3-4
3-4
3-4

REPS
10-12

10-12
10-12
10-12
10-12
10-12
10-12
10-12

 

TUESDAY

QUADS AND CALVES

EXERCISE
Squats
Leg Press
Barbell Lunges
Seated Leg Extensions
Standing Calf Raises (45secs rest between sets)
Seated Calf Raises (45secs rest between sets)
SETS
3-4
3-4
3-4
3-4

5

5

REPS
10-12
10-12
10-12
10-12

50

50

 

WEDNESDAY

CHEST AND TRICEPS

EXERCISE
Dumbbell/Barbell Bench Press
Dumbbell/Barbell Incline Bench Press
Barbell Decline Bench Press
Dumbbell Pullovers
Cable Chest Flyes
Seated French Press
Straight-bar Triceps Pushdown
SETS
3-4

3-4
3-4
3-4
3-4
3-4
3-4

REPS
10-12

10-12
10-12
10-12
10-12
10-12
10-12

 

THURSDAY

HAMSTRINGS AND SHOULDERS

EXERCISE
Stiff-leg Deadlifts
Lying Hamstring Curls
Seated Hamstring Curls
Military Press/Shoulder Press (Smith Machine)
Dumbbell Arnie Press
Seated Dumbbell Lateral Raises
Reverse Cable Flyes
Barbell Upright Rows
SETS
3-4
3-4
3-4

3-4
3-4
3-4
3-4
3-4

REPS
10-12
10-12
10-12

10-12
10-12
10-12
10-12
10-12

 

FRIDAY

BICEPS AND TRICEPS

EXERCISE
Standing Barbell Bicep Curls
Alternating Dumbbell Hammer Curls
Alternating Dumbbell Cross Body Hammer Curls
Cable Preacher Curls
Skull-crushers
V-bar Pushdowns
Reverse grip Single-arm Cable Pull-downs
Bench Dips
SETS
3-4

3-4

3-4
3-4
3-4
3-4

3-4
3-4

REPS
10-12

10-12

10-12
10-12
10-12
10-12

10-12
10-12

 

SATURDAY

FULL BODY SUPERSET WORKOUT

EXERCISE
Squats / DB Walking Lunges
Seated Leg Extensions / Seated Hamstring Curls
Bent-over Underhand Barbell rows / Dumbbell Bench Press
Assisted Wide-grip Chin-ups / Incline Dumbbell Flyes
SETS
3-4

3-4

3-4

3-4

REPS
10-12

10-12

10-12

10-12

 

[quote_box_center]You know what they say: “Summer bodies are build in the winter.” So it’s time to dust off your gym kit and get lifting. Otherwise you’ll waste another winter dreaming of building a fitness model physique.[/quote_box_center]