To be clear, this means that you will be training six days in a row with one off day.Push Day 1Floor Press or Bench Press Alternate them from week to week. As long as you are eating enough to gain weight, you should be able to come to the gym recovered and ready to break your personal records.Cable Abs Use a rope attachment and crunch while either standing or kneeling in front of the cable stack. For machine exercises, you can use intensity techniques such as drop sets or rest pause sets.Machine overhead press Pick your favorite and stick with it for this day.Leg Day 2Leg Press Place your feet high and wide to work your hamstrings as much as your quads. However, overtraining is much less of a concern than UNDEReating.Cable Curl Use the same setup as the hammer curls, but with a V shaped curl attachment.

Leg Press Calves Do your calf raises on the same leg press as before for convenience.Weighted Sit ups Keep the weight behind your head.Cable pull downs Use your favorite attachment and a full range of motion.Pull Day 1Weighted Pull ups Pick any variation.Nutrition and RecoveryMany bodybuilding and strength training gurus would be quick to proclaim overtraining if they saw this plan. For everything else, figure out what rep range (done to failure) works best for you, but follow a general protocol of one or two very hard sets per exercise.Triceps pressdowns Use a V bar attachment and do 2 3 hard sets of 15 20 reps. Avoid straps to work your grip.Chest Dips Take a wide enough grip to work your chest.Reverse Pec Dec Face the pad and raise the weight to your sides to work your rear delts.Rear Dumbbell raises Use a heavy weight and a little bit of a swaying motion.Seated Calf Raises Any seated calf raise machine will do.Sets and RepsThis plan does not have a prescribed number of sets and reps for each exercise, but there are some general guidelines.Leg Day 1Squat or Deadlift Alternate them from week to week.Dumbbell hammer curl Use very heavy weights and a moderately cheating form.

Push Day 2Dumbbell Overhead press or Smith Machine Overhead press Alternate from week to week.Pull Day 2Barbell Row Use a medium width grip and straps.Author's Resource BoxDavid LaMartina is a competitive powerlifter who currently sits at a solid 250 pounds and has achieved a 590 squat, 315 bench, and 635 deadlift.Cable crossovers Do these to get a pump in your chest, and follow them with aggressive stretching.Dumbbell side raises Use as heavy a weight you can handle for 12 15 reps.Hammer Strength or other Machine Row Pick your favorite plate loaded rowing machine. Your muscles grow outside of the gym. Making progress in weight and reps on your exercises is still the most important aspect to any weight lifting routine, but you may very well find it necessary to train more often than just 4 or 5 days per week to see the biggest improvements in your physique. For most of the primary (first) movements of each day, you should do one heavy set of about 5 reps and a lighter set of about 10.Leg curls Pick any machine; my favorite is the lying variety.While it is true that you can achieve amazing muscle building results on abbreviated training programs, most top bodybuilders and strength athletes find it necessary to dedicate a good portion of their time to the gym to see the best results possible. It is composed of a twice per week rotation of a pressing day, leg day, and pulling day.This is basically the plan that I myself currently use.Machine close grip press Use a bench press machine and take as close a grip as possible to stress your triceps.Rope Hammer Curl Do these with a rope attachment on a cable stack to work your forearms.Machine preacher curl Get a good squeeze on this movement. If you have some extra time and are willing to put in a maximal amount of energy into your lifting, try this 6 day variation on the extremely effective push legs pull setup.Cable Rows Do one high rep set to finish your back and biceps. Make sure you get enough sleep, as well

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