6 Day PPL Dumbbell Only - JEFIT

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6 Day PPL Dumbbell Only - JEFIT

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6 Day PPL Dumbbell Only

AUTOPLAYAUDIO TIP

Bulking

Intermediate

Dumbbell

Plan Details

The 6 Day PPL Dumbbell Only routine by Syntakk is a 7 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.

This is a 6 day Push/Pull/Legs routine using only dumbbells and a bench, with an optional Core workout to use as desired. Perfect for at home workouts! Feel free to adjust the reps and sets to fit your own personal goals.

Routine detail

Mon

Push A

Est. 52 min

6 exercises

Dumbbell Bench Press Demonstration

Dumbbell Bench Press

5 Sets x 12 Reps

Dumbbell Decline Bench Press Demonstration

Dumbbell Decline Bench Press

3 Sets x 12 Reps

Dumbbell Floor Press Demonstration

Dumbbell Floor Press

3 Sets x 12 Reps

Dumbbell Seated Shoulder Press Demonstration

Dumbbell Seated Shoulder Press

4 Sets x 12 Reps

Dumbbell Lateral Raise Demonstration

Dumbbell Lateral Raise

3 Sets x 12 Reps

Dumbbell Tricep Extension Demonstration

Dumbbell Tricep Extension

3 Sets x 12 Reps

Tue

Pull A

Est. 53 min

6 exercises

Dumbbell Bent-Over Row Demonstration

Dumbbell Bent-Over Row

4 Sets x 12 Reps

Dumbbell Incline Bench Row Demonstration

Dumbbell Incline Bench Row

4 Sets x 12 Reps

Dumbbell Pullover Demonstration

Dumbbell Pullover

3 Sets x 15 Reps

Dumbbell Bent-Over Reverse Fly Demonstration

Dumbbell Bent-Over Reverse Fly

3 Sets x 15 Reps

Dumbbell Seated Bicep Curl Demonstration

Dumbbell Seated Bicep Curl

3 Sets x 15 Reps

Dumbbell Zottman Curl Demonstration

Dumbbell Zottman Curl

3 Sets x 15 Reps

Wed

Legs A

Est. 47 min

5 exercises

Dumbbell Squat Demonstration

Dumbbell Squat

4 Sets x 12 Reps

Dumbbell Stiff-Leg Deadlift Demonstration

Dumbbell Stiff-Leg Deadlift

4 Sets x 12 Reps

Dumbbell Goblet Squat Demonstration

Dumbbell Goblet Squat

4 Sets x 12 Reps

Dumbbell Hip Thrust Demonstration

Dumbbell Hip Thrust

4 Sets x 12 Reps

Dumbbell Seated Calf Raise Demonstration

Dumbbell Seated Calf Raise

4 Sets x 20 Reps

Thu

Push B

Est. 53 min

6 exercises

Dumbbell Incline Bench Press Demonstration

Dumbbell Incline Bench Press

5 Sets x 12 Reps

Dumbbell Fly Demonstration

Dumbbell Fly

3 Sets x 12 Reps

Dumbbell Shoulder Press Demonstration

Dumbbell Shoulder Press

4 Sets x 12 Reps

Dumbbell Seated Arnold Press Demonstration

Dumbbell Seated Arnold Press

3 Sets x 12 Reps

Dumbbell Lateral Raise Demonstration

Dumbbell Lateral Raise

3 Sets x 12 Reps

Dumbbell Tricep Extension (Floor, Supine) Demonstration

Dumbbell Tricep Extension (Floor, Supine)

3 Sets x 12 Reps

Fri

Pull B

Est. 50 min

5 exercises

Dumbbell One-Arm Row Demonstration

Dumbbell One-Arm Row

5 Sets x 12 Reps

Dumbbell One-Arm Row (Reverse Grip) Demonstration

Dumbbell One-Arm Row (Reverse Grip)

4 Sets x 12 Reps

Dumbbell Pullover Demonstration

Dumbbell Pullover

4 Sets x 12 Reps

Dumbbell Hammer Curl Demonstration

Dumbbell Hammer Curl

3 Sets x 15 Reps

Dumbbell Reverse Bicep Curl Demonstration

Dumbbell Reverse Bicep Curl

3 Sets x 15 Reps

Sat

Legs B

Est. 44 min

5 exercises

Dumbbell Deadlift Demonstration

Dumbbell Deadlift

4 Sets x 12 Reps

Dumbbell Lunge Demonstration

Dumbbell Lunge

4 Sets x 12 Reps

Dumbbell Goblet Squat Demonstration

Dumbbell Goblet Squat

3 Sets x 12 Reps

Dumbbell Hip Thrust Demonstration

Dumbbell Hip Thrust

3 Sets x 15 Reps

Dumbbell Seated Calf Raise Demonstration

Dumbbell Seated Calf Raise

4 Sets x 20 Reps

Any

Core

Est. 12 min

5 exercises

Air Bike Demonstration

Air Bike

3 Sets x 8 Reps

Scissor Kick Demonstration

Scissor Kick

2 Sets x 8 Reps

Russian twist Demonstration

Russian twist

2 Sets

Plank Demonstration

Plank

2 Sets

Mountain Climber Demonstration

Mountain Climber

2 Sets x 8 Reps