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Dumbbell Shred
AUDIO TIP
Cutting
Advanced
Dumbbell
Plan Details
The Dumbbell Shred routine by knightjustink is a 6 day workout plan. It is an advanced level plan to achieve cutting fitness goals.
Routine detail
Mon
Workout Day #1
Est. 78 min
15 exercises
Dumbbell Bench Press
3 Sets x 8 Reps
Dumbbell Fly
3 Sets x 15 Reps
Dumbbell Incline Fly
3 Sets x 15 Reps
Dumbbell Incline One-Arm Press
3 Sets x 8 Reps
Dumbbell Chest Uppercut
2 Sets x 15 Reps
Push-Up
2 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Dumbbell One-Arm Front Raise
3 Sets x 10 Reps
Dumbbell Reverse Fly
3 Sets x 10 Reps
Dumbbell Seated Shoulder Press
3 Sets x 10 Reps
Dumbbell Upright Row
3 Sets x 10 Reps
Dumbbell Cross Tricep Extension (Supine)
3 Sets x 15 Reps
Dumbbell Tricep Press
3 Sets x 8 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 8 Reps
Dumbbell Tricep Extension
3 Sets x 15 Reps
Tue
Workout Day #2
Est. 81 min
11 exercises
Dumbbell Squat
3 Sets x 8 Reps
Dumbbell Bench Squat
3 Sets x 8 Reps
Dumbbell Lunge
3 Sets x 10 Reps
Dumbbell Step-Up
3 Sets x 10 Reps
Dumbbell Iron Cross
3 Sets x 15 Reps
Dumbbell Calf Raise
3 Sets x 25 Reps
Single-Leg Calf Raise
3 Sets x 99 Reps
Dumbbell Wood Chop
3 Sets x 8 Reps
Air Bike
3 Sets x 15 Reps
Crunch
3 Sets x 20 Reps
Plank
3 Sets
Wed
Workout Day #3
Est. 94 min
11 exercises
Dumbbell Bent-Over Row
3 Sets x 10 Reps
Dumbbell Incline Row (Reverse Grip)
3 Sets x 10 Reps
Dumbbell Bent-Over Row (Palms in)
3 Sets x 10 Reps
Dumbbell One-Arm Row
3 Sets x 15 Reps
Dumbbell Seated Bicep Curl
3 Sets x 10 Reps
Dumbbell Hammer Curl
3 Sets x 10 Reps
Dumbbell Incline Spider Curl
3 Sets x 10 Reps
Dumbbell Incline Hammer Curl
3 Sets x 15 Reps
Dumbbell One-Arm Preacher Curl
3 Sets x 99 Reps
Dumbbell Seated Wrist Curl
3 Sets x 15 Reps
Dumbbell Bicep Curl (Reverse Grip)
3 Sets x 10 Reps
Thu
Workout Day #4
Est. 93 min
15 exercises
Dumbbell Bench Press
3 Sets x 15 Reps
Dumbbell Fly
3 Sets x 8 Reps
Dumbbell Incline Fly
3 Sets x 8 Reps
Dumbbell Incline One-Arm Press
3 Sets x 15 Reps
Dumbbell Chest Uppercut
3 Sets x 8 Reps
Push-Up
3 Sets x 15 Reps
Dumbbell Lateral Raise
3 Sets x 20 Reps
Dumbbell One-Arm Front Raise
3 Sets x 20 Reps
Dumbbell Reverse Fly
3 Sets x 20 Reps
Dumbbell Seated Shoulder Press
3 Sets x 20 Reps
Dumbbell Upright Row
3 Sets x 20 Reps
Dumbbell Cross Tricep Extension (Supine)
3 Sets x 8 Reps
Dumbbell Tricep Press
3 Sets x 15 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 15 Reps
Dumbbell Tricep Extension
3 Sets x 8 Reps
Fri
Workout Day #5
Est. 89 min
11 exercises
Dumbbell Squat
3 Sets x 15 Reps
Dumbbell Bench Squat
3 Sets x 15 Reps
Dumbbell Lunge
3 Sets x 20 Reps
Dumbbell Step-Up
3 Sets x 20 Reps
Dumbbell Iron Cross
3 Sets x 8 Reps
Dumbbell Calf Raise
3 Sets x 15 Reps
Single-Leg Calf Raise
3 Sets x 99 Reps
Dumbbell Wood Chop
3 Sets x 15 Reps
Air Bike
3 Sets x 8 Reps
Crunch
3 Sets x 20 Reps
Plank
3 Sets
Sat
Workout Day #6
Est. 106 min
11 exercises
Dumbbell Bent-Over Row
3 Sets x 20 Reps
Dumbbell Incline Row (Reverse Grip)
3 Sets x 20 Reps
Dumbbell Bent-Over Row (Palms in)
3 Sets x 20 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Dumbbell Seated Bicep Curl
3 Sets x 20 Reps
Dumbbell Hammer Curl
3 Sets x 20 Reps
Dumbbell Incline Spider Curl
3 Sets x 20 Reps
Dumbbell Incline Hammer Curl
3 Sets x 8 Reps
Dumbbell One-Arm Preacher Curl
3 Sets x 99 Reps
Dumbbell Seated Wrist Curl
3 Sets x 8 Reps
Dumbbell Bicep Curl (Reverse Grip)
3 Sets x 20 Reps
