Bro Abel's 6-Day Dumbbell Superset Program

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Jan 28th 2022

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Bro Abel's 6-Day Dumbbell Superset Program

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5 DAYS - Cutting - Intermediate

Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine

This plan supports Interval mode and Audio Cue & Pro Tips

This is a complete, 12 week, full body, 6-day split cutting/superset training plan using dumbbells & bodyweight only.

The program is split into the following training days *:
Day 1: Shoulders
Day 2: Back & Abs
Day 3: Chest & Core
Day 4: Bicep/Tricep & Abs
Day 5: Quads/Hams & Core
Day 6: Calves/Forearms & Abs
Day 7: REST
*Repeat this sequence each week, with 24-hour rests in between each day.

What you can expect from this workout:

1. Each session is a) approx. 30-45 minutes long, &
b) maximizes time & efficiency.
2. Each session contains
a) 18 or less resistance exercises +
b) a core and/or ab focused routine at the end.

Notes:
1. Although some days do list a few stretches at the beginning, please remember to always warm up & stretch before each workout, and cool down at the end.
2. The focus of these exercises is not on using heavy weight, but rather on
a) maintaining good form during each exercise,
b) cardiovascular inclusion during each workout,
c) improved overall health and strength, &
d) reducing excess body fat.

Disclaimer: As always, please consult an appropriate medical physician before beginning this or any other exercise program.

This workout program has been provided by Brother Abel. To God be the glory!

Workout 1: Shoulder & Core 7 exercises, 34 mins

Dumbbell Seated Shoulder Press	4x8 reps	rest: 0s
Dumbbell Upright Row	4x8 reps • 60s	rest: 60s
Dumbbell Lateral Raise	3x10 reps	rest: 0s
Dumbbell Bent-Over Raise	3x10 reps • 60s	rest: 60s
Dumbbell One-Arm Front Raise	2x12 reps	rest: 0s
Dumbbell Shoulder Shrug	2x12 reps • 60s	rest: 60s
Plank	2x12 reps • 60s	rest: 60s

Workout 2: Back & Abs 13 exercises, 46 mins

Upward Facing Dog	1x12 reps	rest: 0s
Superman	1x12 reps	rest: 0s
Cat Stretch	1x12 reps	rest: 0s
Kneeling Lat Stretch	1x12 reps	rest: 0s
Standing Trunk Rotation	1x12 reps	rest: 0s
One-Arm Hang	1x12 reps • 60s	rest: 60s
Pull-Up	4x8 reps	rest: 0s
Dumbbell Deadlift	4x8 reps • 60s	rest: 60s
Dumbbell Bent-Over Row	3x10 reps	rest: 0s
Dumbbell Rotational Row	3x10 reps • 60s	rest: 60s
Hanging Knee Raise	2x15 reps	rest: 0s
Crunch	2x15 reps	rest: 0s
	2x12 reps • 60s	rest: 60s

Workout 3: Chest & Core 6 exercises, 31 mins

Dumbbell Bench Press	4x8 reps	rest: 0s
Dumbbell Pullover	4x8 reps • 60s	rest: 60s
Dumbbell Incline Bench Press	3x10 reps	rest: 0s
	3x10 reps • 60s	rest: 60s
Dumbbell Fly	2x12 reps	rest: 0s
Plank	2x12 reps • 60s	rest: 60s

Workout 4: Bicep/Tricep & Abs 9 exercises, 38 mins

Dumbbell Bicep Curl	4x8 reps	rest: 0s
Dip	4x8 reps • 60s	rest: 60s
Dumbbell Incline Curl	3x10 reps	rest: 0s
Dumbbell Tricep Extension (Supine)	3x10 reps • 60s	rest: 60s
Dumbbell One-Arm Preacher Curl	2x12 reps	rest: 0s
Dumbbell One-Arm Tricep Extension	2x12 reps • 60s	rest: 60s
Bench Crunch	1x15 reps	rest: 0s
Reverse Crunch	1x15 reps	rest: 0s
Air Bike	1x15 reps	rest: 0s

Workout 5: Legs & Core 10 exercises, 40 mins

Knee Across the Body	1x1 reps	rest: 0s
Iron Cross Stretch	11x12 reps	rest: 0s
Knee to Chest (Supine)	3x1 reps	rest: 0s
Bridge	1x12 reps	rest: 0s
Glute Stretch	1x1 reps	rest: 0s
Dumbbell Squat	4x8 reps	rest: 0s
Dumbbell Reverse Lunge	4x8 reps • 60s	rest: 60s
Dumbbell Plie Squat	3x10 reps	rest: 0s
Dumbbell Stiff-Leg Deadlift	3x10 reps • 60s	rest: 60s
Flutter Kick	1x15 reps	rest: 0s

Workout 6: Calves/Forearms & Abs 8 exercises, 34 mins

Wrist Circles	1x20 reps	rest: 0s
Dumbbell Calf Raise	4x12 reps	rest: 0s
Dumbbell Wrist Curl (Palms Down)	3x12 reps • 60s	rest: 60s
Wall Calf Stretch	3x12 reps • 60s	rest: 0s
	3x15 reps • 60s	rest: 60s
Dumbbell Wood Chop	2x15 reps	rest: 0s
Abdominal Pendulum	2x15 reps	rest: 0s
	2x12 reps • 15s	rest: 60s