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Bro Abel's 6-Day Dumbbell Superset Program
AUDIO TIP
Cutting
Intermediate
Dumbbell
Plan Details
The Bro Abel's 6-Day Dumbbell Superset Program routine by FITMISSIONARY is a 6 day workout plan. It is an intermediate level plan to achieve cutting fitness goals.
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!
Routine detail
Any
Workout 6: Calves/Forearms & Abs
Est. 34 min
8 exercises
Wrist Circles
1 Set x 20 Reps
Dumbbell Calf Raise
4 Sets x 12 Reps
Dumbbell Wrist Curl (Palms Down)
3 Sets x 12 Reps
Wall Calf Stretch
3 Sets x 12 Reps
Sportneer Wrist Strengthener Forearm Exerciser
3 Sets x 15 Reps
Dumbbell Wood Chop
2 Sets x 15 Reps
Abdominal Pendulum
2 Sets x 15 Reps
Vacuums, Abdominal
2 Sets x 12 Reps
Any
Workout 4: Bicep/Tricep & Abs
Est. 39 min
9 exercises
Dumbbell Seated Bicep Curl
4 Sets x 8 Reps
Dip
4 Sets x 8 Reps
Dumbbell Incline Curl
3 Sets x 10 Reps
Dumbbell Tricep Extension (Supine)
3 Sets x 10 Reps
Dumbbell One-Arm Preacher Curl
2 Sets x 12 Reps
Dumbbell One-Arm Tricep Extension
2 Sets x 12 Reps
Bench Crunch
1 Set x 15 Reps
Reverse Crunch
1 Set x 15 Reps
Air Bike
1 Set x 15 Reps
Any
Workout 3: Chest & Core
Est. 32 min
6 exercises
Dumbbell Bench Press
4 Sets x 8 Reps
Dumbbell Pullover
4 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 10 Reps
Piston, Incline Dumbbell
3 Sets x 10 Reps
Dumbbell Fly
2 Sets x 12 Reps
Plank
2 Sets
Any
Workout 5: Legs & Core
Est. 40 min
10 exercises
Knee Across the Body
1 Set x 1 Rep
Iron Cross Stretch
11 Sets x 12 Reps
Knee to Chest (Supine)
3 Sets x 1 Reps
Bridge
1 Set
Glute Stretch
1 Set x 1 Rep
Dumbbell Squat
4 Sets x 8 Reps
Dumbbell Reverse Lunge
4 Sets x 8 Reps
Dumbbell Plie Squat
3 Sets x 10 Reps
Dumbbell Stiff-Leg Deadlift
3 Sets x 10 Reps
Flutter Kick
1 Set x 15 Reps
Any
Workout 1: Shoulder & Core
Est. 35 min
7 exercises
Dumbbell Seated Shoulder Press
4 Sets x 8 Reps
Dumbbell Upright Row
4 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Dumbbell Bent-Over Raise
3 Sets x 10 Reps
Dumbbell One-Arm Front Raise
2 Sets x 12 Reps
Dumbbell Shoulder Shrug
2 Sets x 12 Reps
Plank
2 Sets
Any
Workout 2: Back & Abs
Est. 46 min
13 exercises
Upward Facing Dog
1 Set x 12 Reps
Superman
1 Set
Cat Stretch
1 Set x 12 Reps
Kneeling Lat Stretch
1 Set
Standing Trunk Rotation
1 Set x 12 Reps
One-Arm Hang
1 Set
Pull-Up
4 Sets x 8 Reps
Dumbbell Deadlift
4 Sets x 8 Reps
Dumbbell Bent-Over Row
3 Sets x 10 Reps
Dumbbell Rotational Row
3 Sets x 10 Reps
Hanging Knee Raise
2 Sets x 15 Reps
Crunch
2 Sets x 15 Reps
Vacuums, Abdominal
2 Sets x 12 Reps
