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Copy of 6 Week Plan
General
Beginner
Dumbbell
Plan Details
The Copy of 6 Week Plan routine by andrea.freed is a 31 day workout plan. It is a beginner level plan to achieve general fitness goals.
TABATA SHRED A: A (4x) - Push up (20s), Rest (10s), Sit-up (20s), Rest (10s) // Rest (50s) B (4x) - Body weight squats (20s), Rest (10s), Bicycle crunch (20s), Rest (10s) // Rest (50s) C (4x) - High knee runs (20s), Rest (10s), Mountain climbers (20s), Rest (10s) // Rest (50s) ------------------------ TABATA SHRED B: A (4x) - Squat jump (20s), Rest (10s), Full plank (20s), Rest (10s) // Rest (50s) B (4x) - Tricep dips (20s), Rest (10s), Mountain climber (20s), Rest (10s) // Rest (50s) C (4x) - Jumping jack (20s), Rest (10s), Sit up (20s), Rest (10s) // Rest (50s) ----------------------- AB BURN: Full plank (3 x 40 s), Weighted plate/barbell sit up (3 x 15), Bicycle crunch (3 x 20) ------------------------ SWEAT 1: A (4x) - Squat w/ bicep curl (20s), Rest (10s), High knees (20s), Rest (10s) // Rest (50s) B (4x) - Plank jacks (20s), Rest (10s), High knees (20s), Rest (10s) // Rest (50s) C (4x) - Shoulder taps (20s), Rest (10s), High knees (20s), Rest (10s) // Rest (50s) D (4x) - Diamond push up (20s), Rest (10s), High knees (20s), Rest (10s) // Rest (50s) ------------------------- SWEAT 2: A (4x) - Jumping jack 20s), Rest (10s), Body weight reverse lunge (20s), Rest (10s) // Rest (50s) B (4x) - Jumping jack (20s), Rest (10s), Mountain climber (20s), Rest (10s) // Rest (50s) C (4x) - Jumping jack (20s), Rest (10s), Plank hip twist (20s), Rest (10s) // Rest (50s) D (4x) - Jumping jack (20s), Rest (10s), Push up (20s), Rest (10s) // Rest (50s) ------------------------- PHASE 3 TABATA 1: A (4x) - Push (20s), Rest (10s), Skater (20s), Rest (10s) // Rest (50s) B (4x) - Mountain climber (20s), Rest (10s), Jumping jack (20s), Rest (10s) // Rest (50s) C (4x) - Plank jack (20s), Rest (10s), Jump rope (20s), Rest (10s) // Rest (50s) D (4x) - Sit up (20s), Rest (10s), High knees (20s), Rest (10s) // Rest (50s) E (4x) - Tricep dips (20s), Rest (10s), Pop squats (20s), Rest (10s) // Rest (50s) ------------------------- PHASE 3 TABATA 2: A (4x) - Reverse lunge and hop (20s), Rest (10s), Plank to push up (20s), Rest (10s) // Rest (50s) B (4x) - Lying straight leg raise (20s), Rest (10s), Half turn jump squats (20s), Rest (10s) // Rest (50s) C (4x) - Boxing sit up (20s), Rest (10s), Push up (20s), Rest (10s) // Rest (50s) D (4x) - Bicycle crunch (20s), Rest (10s), Diamond push up (20s), Rest (10s) // Rest (50s) E (4x) - Skater (20s), Rest (10s), Shoulder tap (20s), Rest (10s) // Rest (50s)
Routine detail
Day 1
Upper Body 1 (Tabata A)
6 exercises
Dumbbell Bench Press
3 Sets x 12 Reps
Dumbbell Incline Fly
3 Sets x 12 Reps
Dumbbell Tricep Extension
3 Sets x 12 Reps
Dumbbell Tricep Kickback
3 Sets x 12 Reps
Dumbbell Seated Bicep Curl
3 Sets x 12 Reps
Dumbbell Hammer Curl
3 Sets x 12 Reps
Day 2
Lower Body 1 (Tabata B)
5 exercises
Dumbbell Squat
3 Sets x 12 Reps
Dumbbell Lunge
3 Sets x 12 Reps
Dumbbell Step-Up
3 Sets x 12 Reps
Barbell Stiff-Leg Deadlift
3 Sets x 12 Reps
Dumbbell Calf Raise
3 Sets x 12 Reps
Day 3
Upper Body 2 (Tabata A)
6 exercises
Dumbbell Bent-Over Row
3 Sets x 12 Reps
Dumbbell Upright Row
3 Sets x 12 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 12 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 12 Reps
Dumbbell Alternating Shoulder Press (Stability Ball)
3 Sets x 12 Reps
Dumbbell Front Raise
3 Sets x 12 Reps
Day 4
Lower Body 2 (Tabata B)
6 exercises
Kettlebell Goblet Squat
3 Sets x 12 Reps
Barbell Stiff-Leg Deadlift
3 Sets x 12 Reps
Barbell Glute Bridge
3 Sets x 12 Reps
Glute Kickback (Kneeling)
3 Sets x 12 Reps
Cable Hip Abduction
3 Sets x 12 Reps
Stability Ball Hamstring Curl to Bridge
3 Sets x 12 Reps
Day 5
Upper Body 1 (Ab Burn)
6 exercises
Dumbbell Bench Press
3 Sets x 12 Reps
Dumbbell Incline Fly
3 Sets x 12 Reps
Dumbbell Tricep Extension
3 Sets x 12 Reps
Dumbbell Tricep Kickback
3 Sets x 12 Reps
Dumbbell Seated Bicep Curl
3 Sets x 12 Reps
Dumbbell Hammer Curl
3 Sets x 12 Reps
Day 6
Lower Body 1 (Tabata B)
5 exercises
Dumbbell Squat
3 Sets x 12 Reps
Dumbbell Lunge
3 Sets x 12 Reps
Dumbbell Step-Up
3 Sets x 12 Reps
Barbell Stiff-Leg Deadlift
3 Sets x 12 Reps
Dumbbell Calf Raise
3 Sets x 12 Reps
Day 7
Upper Body 1 (Tabata A)
6 exercises
Dumbbell Bench Press
3 Sets x 12 Reps
Dumbbell Incline Fly
3 Sets x 12 Reps
Dumbbell Tricep Extension
3 Sets x 12 Reps
Dumbbell Tricep Kickback
3 Sets x 12 Reps
Dumbbell Seated Bicep Curl
3 Sets x 12 Reps
Dumbbell Hammer Curl
3 Sets x 12 Reps
Day 8
Lower Body 2 (Tabata B)
6 exercises
Kettlebell Goblet Squat
3 Sets x 12 Reps
Barbell Stiff-Leg Deadlift
3 Sets x 12 Reps
Barbell Glute Bridge
3 Sets x 12 Reps
Glute Kickback (Kneeling)
3 Sets x 12 Reps
Cable Hip Abduction
3 Sets x 12 Reps
Stability Ball Hamstring Curl to Bridge
3 Sets x 12 Reps
Day 9
Upper Body 2 (Tabata A)
6 exercises
Dumbbell Bent-Over Row
3 Sets x 12 Reps
Dumbbell Upright Row
3 Sets x 12 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 12 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 12 Reps
Dumbbell Alternating Shoulder Press (Stability Ball)
3 Sets x 12 Reps
Dumbbell Front Raise
3 Sets x 12 Reps
Day 10
Lower Body 1 (Ab Burn)
5 exercises
Dumbbell Squat
3 Sets x 12 Reps
Dumbbell Lunge
3 Sets x 12 Reps
Dumbbell Step-Up
3 Sets x 12 Reps
Barbell Stiff-Leg Deadlift
3 Sets x 12 Reps
Dumbbell Calf Raise
3 Sets x 12 Reps
Day 11
Back/Biceps/Abs (Sweat 1)
7 exercises
Dumbbell Bent-Over Row
3 Sets x 12 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 12 Reps
Dumbbell Hammer Curl
3 Sets x 12 Reps
Dumbbell Lateral Raise (Prone)
3 Sets x 12 Reps
Dumbbell Seated Bent-Over Reverse Fly
3 Sets x 12 Reps
Dumbbell Concentration Curl
3 Sets x 12 Reps
Stability Ball Weighted Sit-Up
1 Set x 20 Reps
Day 12
Chest/Triceps/Abs (Sweat 2)
8 exercises
Kettlebell Alternating Floor Press
3 Sets x 12 Reps
Dumbbell Tricep Extension (Floor, Supine)
3 Sets x 12 Reps
Dumbbell Fly
3 Sets x 12 Reps
Dumbbell Tricep Extension
3 Sets x 12 Reps
Push-Up
3 Sets x 12 Reps
Machine Seated Tricep Dip
3 Sets x 12 Reps
Sit-Up
3 Sets x 12 Reps
Alternating Heel Touch
3 Sets x 12 Reps
Day 13
Legs/Butt/Abs (Sweat 2)
7 exercises
Exercise not found
Barbell Glute Bridge
3 Sets x 12 Reps
Exercise not found
Glute Kickback (Kneeling)
3 Sets x 12 Reps
Dumbbell Lunge
3 Sets x 12 Reps
Exercise not found
Plank
4 Sets
Day 14
Shoulder/ Delts/ Abs (Sweat 2)
8 exercises
Dumbbell Seated Shoulder Press
3 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Dumbbell Seated Arnold Press
3 Sets x 12 Reps
Dumbbell Front Raise
3 Sets x 12 Reps
Dumbbell Wood Chop
3 Sets x 12 Reps
Barbell Press Sit-Up
3 Sets x 12 Reps
Crunch
3 Sets x 12 Reps
Weight Plate Russian Twist
3 Sets x 12 Reps
Day 15
Sweat 1
0 exercises
This day is empty
Day 16
Legs/Butt/Abs (Sweat 2)
7 exercises
Exercise not found
Barbell Glute Bridge
3 Sets x 12 Reps
Exercise not found
Glute Kickback (Kneeling)
3 Sets x 12 Reps
Dumbbell Lunge
3 Sets x 12 Reps
Exercise not found
Plank
4 Sets
Day 17
Shoulder/ Delts/ Abs (Sweat 1)
8 exercises
Dumbbell Seated Shoulder Press
3 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Dumbbell Seated Arnold Press
3 Sets x 12 Reps
Dumbbell Front Raise
3 Sets x 12 Reps
Dumbbell Wood Chop
3 Sets x 12 Reps
Barbell Press Sit-Up
3 Sets x 12 Reps
Crunch
3 Sets x 12 Reps
Weight Plate Russian Twist
3 Sets x 12 Reps
Day 18
Back/Biceps/Abs (Sweat 2)
7 exercises
Dumbbell Bent-Over Row
3 Sets x 12 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 12 Reps
Dumbbell Hammer Curl
3 Sets x 12 Reps
Dumbbell Lateral Raise (Prone)
3 Sets x 12 Reps
Dumbbell Seated Bent-Over Reverse Fly
3 Sets x 12 Reps
Dumbbell Concentration Curl
3 Sets x 12 Reps
Stability Ball Weighted Sit-Up
1 Set x 20 Reps
Day 19
Chest/Triceps/Abs (Sweat 1)
8 exercises
Kettlebell Alternating Floor Press
3 Sets x 12 Reps
Dumbbell Tricep Extension (Floor, Supine)
3 Sets x 12 Reps
Dumbbell Fly
3 Sets x 12 Reps
Dumbbell Tricep Extension
3 Sets x 12 Reps
Push-Up
3 Sets x 12 Reps
Machine Seated Tricep Dip
3 Sets x 12 Reps
Sit-Up
3 Sets x 12 Reps
Alternating Heel Touch
3 Sets x 12 Reps
Day 20
Sweat 2
0 exercises
This day is empty
Day 21
Phase 3 upper 1 (Phase 3 Tabata 1)
6 exercises
Dumbbell Bench Press
3 Sets x 12 Reps
Exercise not found
Exercise not found
Dumbbell Tricep Kickback
3 Sets x 12 Reps
Dumbbell Seated Bicep Curl
3 Sets x 12 Reps
Dumbbell One-Arm Front Raise
3 Sets x 12 Reps
Day 22
Phase 3 Lower 1 (Phase 3 Tabata 2)
6 exercises
Dumbbell Squat
3 Sets x 12 Reps
Dumbbell Lunge
3 Sets x 12 Reps
Dumbbell Calf Raise
3 Sets x 12 Reps
Dumbbell Deadlift
3 Sets x 12 Reps
Kettlebell Single-Leg Deadlift
3 Sets x 12 Reps
Bodyweight Calf Raise
3 Sets x 12 Reps
Day 23
Phase 3 upper 2 (Phase 3 Tabata 1)
6 exercises
Dumbbell Bent-Over Row
3 Sets x 12 Reps
Dumbbell Upright Row
3 Sets x 12 Reps
Exercise not found
Dumbbell Alternating Hammer Curl
3 Sets x 12 Reps
Exercise not found
Dumbbell One-Arm Front Raise
3 Sets x 12 Reps
Day 24
Phase 3 Lower 2 (Phase 3 Tabata 2)
6 exercises
Kettlebell Goblet Squat
3 Sets x 12 Reps
Barbell Glute Bridge
3 Sets x 12 Reps
Exercise not found
Dumbbell Deadlift
3 Sets x 12 Reps
Exercise not found
Exercise not found
Day 25
Phase 3 Tabata 1
0 exercises
This day is empty
Day 26
Phase 3 Tabata 2
0 exercises
This day is empty
Day 27
Phase 3 Lower 1 (Phase 3 Tabata 2) Copy
6 exercises
Dumbbell Squat
3 Sets x 12 Reps
Dumbbell Lunge
3 Sets x 12 Reps
Dumbbell Calf Raise
3 Sets x 12 Reps
Dumbbell Deadlift
3 Sets x 12 Reps
Kettlebell Single-Leg Deadlift
3 Sets x 12 Reps
Bodyweight Calf Raise
3 Sets x 12 Reps
Day 28
Phase 3 upper 1 (Phase 3 Tabata 1)
6 exercises
Dumbbell Bench Press
3 Sets x 12 Reps
Exercise not found
Exercise not found
Dumbbell Tricep Kickback
3 Sets x 12 Reps
Dumbbell Seated Bicep Curl
3 Sets x 12 Reps
Dumbbell One-Arm Front Raise
3 Sets x 12 Reps
Day 29
Phase 3 Lower 2 (Phase 3 Tabata 2)
6 exercises
Kettlebell Goblet Squat
3 Sets x 12 Reps
Barbell Glute Bridge
3 Sets x 12 Reps
Exercise not found
Dumbbell Deadlift
3 Sets x 12 Reps
Exercise not found
Exercise not found
Day 30
Phase 3 upper 2 (Phase 3 Tabata 1)
6 exercises
Dumbbell Bent-Over Row
3 Sets x 12 Reps
Dumbbell Upright Row
3 Sets x 12 Reps
Exercise not found
Dumbbell Alternating Hammer Curl
3 Sets x 12 Reps
Exercise not found
Dumbbell One-Arm Front Raise
3 Sets x 12 Reps
Day 31
Phase 3 Tabata 2 // Tabata 1
0 exercises
This day is empty
