RICKY’S 6 DAY WORKOUT PLAN

PUSH/PULL/LEGS

EXERCISE SETS REPS SET 1 SET 2 SET 3 SET 4 NOTES

BB BENCH PRESS 4 12-8-6-4
DB INCLINE BENCH 4 12-8-6-4
DB SHOULDER PRESS 4 6
DB LATERAL RAISE 4 12
DB FRONT RAISE 3 12
DIPS 3 FAILURE
MACHINE FLIES 3 10
ROPE TRI PUSHDOWN 3 10
ROPE OVERHEAD EXT 3 10
INCLINE WALK 400 CALS

EXERCISE SETS REPS SET 1 SET 2 SET 3 SET 4 NOTES

PULLUPS 4 FAILURE
CABLE ROWS 4 12-8-6-6
LAT PULLDOWN 4 10
BARBELL CURL 3 8
DB FRONT RAISE 3 12
HYPEREXTENSION 3 FAILURE
REAR DELT FLIES 3 10
MACHINE PREACHER 3 10
MACHINE ROW 3 10
LEG RAISES 3 FAILURE
DECLINE SITUP 3 FAILURE

EXERCISE SETS REPS SET 1 SET 2 SET 3 SET 4 NOTES

MACHINE LEG PRESS 4 10
MACHINE CALF RAISE 4 12
LEG PRESS 4 10
LEG PRESS CALF RAISE 3 10
DB LUNGES 3 12
LEG CURL 3 10
LEG EXTENSION 3 10
INCLINE WALK 400 CALS

EXERCISE SETS REPS SET 1 SET 2 SET 3 SET 4 NOTES

BB BENCH PRESS 4 12-8-6-4
BB INCLINE BENCH 4 12-8-6-4
DB SHOULDER PRESS 4 6
DB LATERAL RAISE 4 12
DB FRONT RAISE 3 12
MACHINE FLIES 3 10
BAR TRICEP PUSHDOWN 3 10
MACHINE TRICEP EXT 3 10
INCLINE WALK 400 CALS