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6-day full body dumbbell only
Bulking
Intermediate
Dumbbell
Plan Details
The 6-day full body dumbbell only routine by Jbalesteri is a 7 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
6 day workout routine using only dumbbells or no weight (for some ab and legs).
Routine detail
Mon
Chest/Triceps
Est. 68 min
10 exercises
Dumbbell Bench Press
3 Sets x 8 Reps
Dumbbell Fly
3 Sets x 8 Reps
Dumbbell Decline Bench Press
3 Sets x 8 Reps
Dumbbell Decline Fly
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell Incline Fly
3 Sets x 8 Reps
Dumbbell Seated One-Arm Tricep Extension
3 Sets x 8 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 8 Reps
Dumbbell Alternating Tricep Extension
3 Sets x 8 Reps
Dip
3 Sets x 8 Reps
Tue
Back/Biceps/Shoulders
Est. 53 min
8 exercises
Dumbbell Seated Bicep Curl
3 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 8 Reps
Dumbbell Hammer Curl (Cross Body)
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Dumbbell One-Arm Row (Reverse Grip)
3 Sets x 8 Reps
Dumbbell Alternating Arnold Press
3 Sets x 8 Reps
Dumbbell Seated Dublin Press
3 Sets x 8 Reps
Dumbbell Shoulder Shrug
3 Sets x 8 Reps
Wed
Legs/Abs/Glutes
Est. 70 min
11 exercises
Flutter Kick
3 Sets x 8 Reps
Dumbbell Lunge
3 Sets x 8 Reps
Dumbbell Squat
3 Sets x 8 Reps
Dumbbell Step-Up
3 Sets x 8 Reps
Dumbbell Calf Raise
3 Sets x 8 Reps
Bodyweight Calf Raise
3 Sets x 8 Reps
Hip Raise
3 Sets x 8 Reps
Abdominal Pendulum
3 Sets x 8 Reps
Bench Crunch
3 Sets x 8 Reps
Decline Bench Ab Reach
3 Sets x 8 Reps
Dragon Flag
3 Sets x 8 Reps
Thu
Chest/Triceps
Est. 68 min
10 exercises
Dumbbell Bench Press
3 Sets x 8 Reps
Dumbbell Fly
3 Sets x 8 Reps
Dumbbell Decline Bench Press
3 Sets x 8 Reps
Dumbbell Decline Fly
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell Incline Fly
3 Sets x 8 Reps
Dumbbell Seated One-Arm Tricep Extension
3 Sets x 8 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 8 Reps
Dumbbell Alternating Tricep Extension
3 Sets x 8 Reps
Dip
3 Sets x 8 Reps
Fri
Back/Biceps/Shoulders
Est. 53 min
8 exercises
Dumbbell Seated Bicep Curl
3 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 8 Reps
Dumbbell Hammer Curl (Cross Body)
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Dumbbell One-Arm Row (Reverse Grip)
3 Sets x 8 Reps
Dumbbell Alternating Arnold Press
3 Sets x 8 Reps
Dumbbell Seated Dublin Press
3 Sets x 8 Reps
Dumbbell Shoulder Shrug
3 Sets x 8 Reps
Sat
Legs/Abs/Glutes
Est. 113 min
9 exercises
Dumbbell Lunge
3 Sets x 8 Reps
Dumbbell Squat
3 Sets x 8 Reps
Dumbbell Step-Up
3 Sets x 8 Reps
Dumbbell Calf Raise
3 Sets x 8 Reps
Bodyweight Calf Raise
3 Sets x 8 Reps
Bench Crunch
3 Sets x 8 Reps
Decline Bench Ab Reach
3 Sets x 8 Reps
Dragon Flag
3 Sets x 8 Reps
Mountain Biking
1 Set
Sun
REST
Est. 0 min
0 exercises
This day is empty
