Do you need to increase your conditioning and endurance in the gym? Would you be willing and able to commit to lifting weights 6 days a week? Does the thought of two leg days a week intrigue you?
If you answered yes to these questions than this program is an excellent way to challenge yourself as you improve your body. This 6-day split provides one rest day per week and you will be thrilled when that day arrives arrives.
Performing this program will challenge your muscles to adapt to a different training approach. This approach will allow you to increase muscle and endurance while conditioning your body for additional progress.
This program contains "A" workouts on Monday, Tuesday and Wednesday. The rest periods between sets on the "A" programs are as follows:
- Weeks 1-4 - 75 seconds
- Weeks 5-8 - 60 seconds
- Weeks 9-12 - 45 seconds
Red velvet cake...protein? Yes! Click here to order MTS Machine Whey Creamy Red Velvet Cake protein powder.The second half of the week contains "B" workouts on Thursday, Friday and Saturday. The rest periods between sets on the "B" workouts are as follows:
- Weeks 1-4 - 90 seconds
- Weeks 5-8 - 75 seconds
- Weeks 9-12 - 60 seconds
Rest periods between exercises during this program should be limited to two minutes or less, with two minutes being the norm in the beginning of the program and decreasing as you progress.
Choosing The Proper Weight for the ExercisesThis program is will tax your muscles and the rest periods, combined with training frequency, will require you to choose weights that will fit the set scheme. Use the following guideline to select the proper weights with each exercise through the sessions.
Choose a weight that you can perform the listed reps on the first set but not on the last set. It is expected that you will only reach the reps listed on the first two sets of each exercise and not on the last set. Be prepared to fall short on the second to last set as well. Increase the weight used once you can reach the targeted reps on each set of an exercise. Push yourself as hard as possible to reach the targeted reps to allow for progression in weight used as the rest periods continue to shrink.
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Adjusting your carbohydrate/fat/protein ratios to either 40/20/40 or 50/20/30 % will ensure that your body properly recovers between sessions. Additionally, please consider drinking a carbohydrate and protein post-workout drink to maximize protein synthesis and reduce muscle breakdown by stimulating the release of insulin. 
Muscle protein synthesis is elevated after resistance exercise and this program will benefit from plenty of carbohydrates and protein. Muscle and Brawn's Huge Gainer contains a 3:1 ratio of carbs to protein and draws those carbs from easily digested maltrodextrin, a carbohydrate shown to reduce the breakdown of muscles after resistance training. 
Ensure that you are getting enough rest outside of the gym. Quality sleep and a true rest day will allow your muscles to repair themselves and recover between sessions. A short nap never hurts.
6 Day Split Workout Overview
Monday Chest, Shoulders and Abs
|Chest, Shoulders and Abs "A"|
|Incline Bench Press||3||12|
|Decline Bench Press||2||8|
|Kneeling Cable Crunches||4||12|
|Tricep Rope Pushdown||4||12|
|Hanging Leg Lifts||4||AMAP|
The first pair of exercises is
Tuesday Back and Bicep "A"
|Back and Biceps "A"|
|3 Grip Lat Pull Downs:|
|Bent Barbell Rows||4||12|
|Seated Cable Rows||4||12|
|Standing DB Curls||4||8|
|30 degree Incline Curl||3||10|
|45d Incline Twist Curl||2||12|
Next is a three grip lat pull down exercise performed as if it was one exercise with 6 sets. Perform this exercise by starting out with a wide grip for two sets, adjusting to a narrow grip on the next two sets and then finishing with two sets with a grip where your palms are facing each other.
Pay close attention to form and try to pause at the lowest point as often as possible to increase muscle time under tension. Keep your "between sets" rest period until the 6th set, than take your two minute "between exercises" rest period to take full advantage of the pull downs.
Now move on to barbell bent rows, a staple in almost every back workout for thickness. Ensure your form is correct and lower the weight if you find yourself resorting to momentum to reach the reps on your first set but expect to use it on the last set. The back portion of the session wraps up with some seated cable rows before moving on the biceps.
Your biceps have already had some work with back training and this session wraps up with some quick movements to finish them off. Starting with standing dumbbell curls, perform this exercise while lifting both dumbbells at the same time. Next shift to some preacher curls and you can choose either dumbbells or an EZ curl bar, whichever you prefer because the priority of this exercise is to get some curls in where your elbows are in front of your body.
After this you will need to find an adjustable bench that can be set at approximately 30 and 45 degrees approximately. Don't stress if they aren't these two exact angles, you are looking for a lower and upper angle that keeps your elbows behind your body but try to stay close to the suggested angles and keep your steeper angle at 45 degrees if possible.
The first exercise on the lower angle will be incline dumbbell curls and the second exercise will be a steeper angle where you start in a hammer curl position and twist the dumbbells as you raise them so that your palms are facing your biceps when they reach to highest point of the movement. Finally, the session ends with two sets of chin-ups performed as many as possible each set.
Wednesday Legs "A"
|Lying Leg Curls||4||12|
|Standing Calf Raises||4||16|
|Seated Calf Raises||4||12|
Squats are key to leg development and the session starts with four sets of ten squats before moving to some leg presses. Work your hamstrings with Romanian deadlifts and then lying leg curls before wrapping up the day with standing and seated calf raises.
Thursday Chest, Shoulders and Abs "B"
|Chest, Shoulders and Abs "B"|
|Incline Bench Press||3||5|
|Incline DB Press||3||12|
|Flat DB Press||3||12|
|Front Delt Raises||4||12|
|Bent Reverse Flyes||4||8|
|Flat Bench Flyes||4||12|
|Hanging Knee Raises||4||16 (AMAP)|
|Hanging Leg Lifts||4||AMAP|
There is no decline benching on the "B" session, the first two exercises have been flipped, and the dumbbell flies have been replaced with dumbbell hammer presses.
Be sure to take advantage of the additional range of motion that the hammer presses provide. military presses are compounded with Arnold presses, the latter can be performed sitting or standing. Lateral raises are compounded with front delt raises; you can lift two dumbbells at the same time or use a barbell for the front delt raises to get some free core stabilization work in the process.
Bent reverse flies are compounded with fat bench flies to finish the chest and shoulder part of the session before ending the day with some painful hanging knee raises and leg lifts.
Friday Back and Bicep "B"
|Back and Biceps "B"|
|Bent Barbell Rows||4||8|
|2 Grip Lat Pull Downs:|
|Seated Cable Rows||2||12|
|DB Twist Curls||3||12|
|30d Incline Hammer Curl||3||12|
|45d Incline Twist Curls||2||12|
|50% Chin Style Lat Pulls||2||AMAP|
Four bicep exercises lead into a painful bicep finisher. Use a lat pull down machine with a grip where your palms are facing you and set the weight at 50% of your bodyweight. Squeeze your biceps at the lowest point for one second and perform as many reps as possible, twice.
Saturday Legs "B"
|Lying Leg Curls||4||20 (AMAP)|
|Standing Calf Raises||4||8|
|Seated Calf Raises||4||20 (AMAP)|