6 Day Basic workout split

There are different workout splits like 5 days, 4  days, circuit training and so on but I use a 6 day  training  split to work out all muscle group once a week. The purpose is to train a muscle group extremely hard once a week and thus allowing it to have a long period of recovery before hitting it again the next week. This is important because it is during the recovery period that muscles grow.

Day	Workout  Split	Muscle Groups
Monday	Chest	Pectoralis
Tuesday	Triceps / Forearms	Tricep Brachi / Forearms
Wednesday	Lat / Back /Traps	Latissimus Dorsi / Trapezius / Back
Thursday	Biceps / Forearms	Biceps Brachi / Forearms
Friday	Shoulders	Deltoids / front / Rear
Saturday	Legs	Quadriceps / Hamstring / Calves
Sunday	Rest
* Warm up  before workout
* Warm down after Workout
* Abs Every day  after workout 15 minutes Minimum
* Cardio Every day after workout 15 minutes Minimum

Warm up

Warming up will reduce muscle injury and should be aimed at reducing muscle stiffness 5 to 10 minutes of stretching, jogging, jumping jack etc.. will help to loose up your joints  Start from your neck all the way down to your ankle (Neck/shoulders/elbows/wrist/hips/knees/ankle) this will increase your body temperature and reduce muscle stiffness before you move on to lift weights.

Warm down

Warming down after your workout is similar to warm up 5 to 10 minutes of stretching, jogging, jumping jack etc... Will help your muscles to relax, realign muscle fibers and re-establish their normal range of movement. 

Cardio

Cardio is the most common form of weight loss exercise. It is effective, increases heart rate and metabolism too which are key elements for weight loss few common exercises are Running, Walking you can use the treadmill in the gym, cycling, skipping, and steppers etc…