🔥 6-Day Gym Workout Split

✅ Day 1: Chest & Triceps
✅ Day 2: Back & Biceps
✅ Day 3: Legs & Abs
✅ Day 4: Shoulders & Traps
✅ Day 5: Arms (Biceps & Triceps)
✅ Day 6: Full Body & Core
✅ Day 7: Rest or Active Recovery

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🔥 Day 1: Chest & Triceps

🏋️ Chest Exercises

✅ Machine-Based:

1. Chest Press Machine

2. Pec Deck Machine (Chest Flys)

3. Incline Chest Press Machine

4. Cable Crossover (High to Low & Low to High)

5. Seated Chest Dip Machine

✅ Free-Weight & Other Equipment:
6. Barbell Bench Press
7. Incline Dumbbell Press
8. Dumbbell Flys
9. Weighted Dips
10. Push-Ups (Weighted or Resistance Bands)

💪 Triceps Exercises

✅ Machine-Based:

1. Tricep Pushdown (Cable Machine)

2. Overhead Triceps Extension (Cable Machine)

3. Seated Dip Machine (Triceps Focused)

4. Close-Grip Chest Press Machine

5. Assisted Tricep Dips (Machine or Bands)

✅ Free-Weight & Other Equipment:
6. Close-Grip Barbell Bench Press
7. Dumbbell Overhead Triceps Extension
8. Dumbbell Kickbacks
9. EZ Bar Skull Crushers
10. Diamond Push-Ups

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🔥 Day 2: Back & Biceps

🏋️ Back Exercises

✅ Machine-Based:

1. Lat Pulldown Machine

2. Seated Row Machine

3. Assisted Pull-Ups Machine

4. Hyperextension (Back Extension Machine)

5. Cable Lat Pullover

✅ Free-Weight & Other Equipment:
6. Deadlifts (Barbell or Dumbbell)
7. Pull-Ups
8. Bent Over Rows (Barbell or Dumbbell)
9. Single-Arm Dumbbell Row
10. T-Bar Row (Landmine Attachment)

💪 Biceps Exercises

✅ Machine-Based:

1. Preacher Curl Machine

2. Bicep Curl Machine

3. Cable Rope Curls

4. Seated Bicep Curl Machine

5. Incline Cable Curls

✅ Free-Weight & Other Equipment:
6. Barbell Bicep Curls
7. Dumbbell Hammer Curls
8. EZ Bar Preacher Curls
9. Dumbbell Concentration Curls
10. Reverse Curls (EZ Bar or Dumbbell)

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🔥 Day 3: Legs & Abs

🏋️ Leg Exercises

✅ Machine-Based:

1. Leg Press Machine

2. Leg Curl Machine (Hamstrings)

3. Leg Extension Machine (Quads)

4. Calf Raise Machine (Seated & Standing)

5. Smith Machine Squats

✅ Free-Weight & Other Equipment:
6. Barbell Squats
7. Dumbbell Lunges
8. Romanian Deadlifts (Barbell or Dumbbell)
9. Step-Ups (Weighted or Bodyweight)
10. Glute Bridges (With Barbell or Dumbbell)

💪 Abs Exercises

✅ Machine-Based:

1. Ab Crunch Machine

2. Hanging Leg Raises (With Assisted Machine)

3. Cable Rope Crunches

4. Seated Twists (Torso Rotation Machine)

5. Hanging Knee Tucks (Using Pull-Up Bar or Machine)

✅ Free-Weight & Other Equipment:
6. Weighted Russian Twists (Dumbbell or Medicine Ball)
7. Plank (Weighted or Resistance Band)
8. Decline Sit-Ups (With Weights)
9. Ab Rollout (Using Ab Roller or Barbell)
10. Hanging Leg Raises (Unassisted)

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🔥 Day 4: Shoulders & Traps

🏋️ Shoulder Exercises

✅ Machine-Based:

1. Shoulder Press Machine

2. Lateral Raise Machine

3. Reverse Pec Deck Machine (Rear Delt Flys)

4. Cable Lateral Raises

5. Cable Front Raises

✅ Free-Weight & Other Equipment:
6. Seated Barbell Shoulder Press
7. Dumbbell Lateral Raises
8. Dumbbell Front Raises
9. Dumbbell Reverse Flys
10. Arnold Press (Dumbbells)

💪 Trap Exercises

✅ Machine-Based:

1. Smith Machine Shrugs

2. Cable Upright Rows

3. Trap Bar Deadlifts

4. Seated Shrug Machine

5. High Pull Machine

✅ Free-Weight & Other Equipment:
6. Barbell Shrugs
7. Dumbbell Shrugs
8. Face Pulls (Cable or Bands)
9. Farmers Walk (Dumbbells or Kettlebells)
10. Power Cleans

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🔥 Day 5: Arms (Biceps & Triceps)

(Same as Day 2 Triceps & Biceps workout)

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🔥 Day 6: Full Body & Core

✅ Machine-Based:

1. Leg Press Machine

2. Chest Press Machine

3. Lat Pulldown Machine

4. Ab Crunch Machine

5. Shoulder Press Machine

✅ Free-Weight & Other Equipment:
6. Deadlifts (Barbell or Dumbbell)
7. Dumbbell Thrusters (Squat to Shoulder Press)
8. Hanging Leg Raises
9. Plank (Weighted or Resistance Band)
10. Kettlebell Swings

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This structured split ensures balanced muscle development, incorporating both machine stability and free-weight engagement.