Loading...
Healthy Lifestyle
General
Intermediate
Dumbbell
Plan Details
The Healthy Lifestyle routine by brttwhitly is a 6 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Created by:Brett Whitley I GUARANTEE GREAT RESULTS if done properly. This routine was designed through years of training and experience to gain muscle, strength, and lose body fat. I believe this is one of the best routines around and it's FREE!* ***This is a routine that is great for 3 days a week or 6 days a week.*** Example. 3Days a week: Week 1(Do day 1-3) Week 2 (Do day 4-6) repeat. /or/ 1day on 1day off, day 1-6 repeat. 6Days a week: Way1(3days on 1day off, 3days on 1day off) Way2(6days on 1-2 days off) Abs are not included and you can do Abs however you like. However this workout will build great core strength without ab workouts, if you want very defined abs though, I recommend adding 5-10minute abs to the end of every workout besides leg day. Ps. Please learn proper form before attempting the exercises. I suggest watching Scott Herman or Athlean X, YouTube videos.(Don't watch anything older than 3-4years)
Routine detail
Day 1
Legs
Est. 60 min
5 exercises
Barbell Deep Squat
5 Sets x 10 Reps
Barbell Stiff-Leg Deadlift
4 Sets x 10 Reps
Barbell Glute Bridge
5 Sets x 10 Reps
Dumbbell Step-Up
5 Sets x 20 Reps
Cable Rope Face Pull
4 Sets x 10 Reps
Day 2
Chest/Shoulders/Triceps
Est. 56 min
6 exercises
Dumbbell Bench Press
5 Sets x 10 Reps
Dumbbell Seated Shoulder Press
4 Sets x 10 Reps
Dip
4 Sets x 10 Reps
Dumbbell Bent-Over Raise
4 Sets x 20 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 10 Reps
Dumbbell Fly
5 Sets x 10 Reps
Day 3
Back/Biceps/Traps
Est. 58 min
6 exercises
Barbell Deadlift
5 Sets x 10 Reps
Dumbbell Alternating Hammer Curl
4 Sets x 20 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 10 Reps
Dumbbell Incline Curl
4 Sets x 10 Reps
Barbell Row
4 Sets x 10 Reps
Cable Shoulder Extension
4 Sets x 10 Reps
Day 4
Legs
Est. 52 min
5 exercises
Barbell Front Squat
5 Sets x 10 Reps
Barbell Stiff-Leg Deadlift
4 Sets x 10 Reps
Machine Leg Press
5 Sets x 10 Reps
Dumbell Split Squat
5 Sets x 20 Reps
Cable Rope Face Pull
4 Sets x 10 Reps
Day 5
Chest/Shoulders/Triceps
Est. 53 min
6 exercises
Dumbbell Shoulder Press
4 Sets x 10 Reps
Barbell Reverse Bench Press (Wide Grip)
4 Sets x 10 Reps
Dumbbell Incline Tricep Extension
4 Sets x 10 Reps
Barbell Lateral Raise
4 Sets x 20 Reps
Cable Lower Chest Raise
5 Sets x 10 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
4 Sets x 20 Reps
Day 6
Back/Biceps/Traps
Est. 56 min
5 exercises
Weighted Pull-Up
4 Sets x 10 Reps
Dumbbell Alternating Bicep Curl
4 Sets x 20 Reps
Barbell Bent-Over Row (Reverse Grip)
4 Sets x 10 Reps
Dumbbell Incline Alternating Hammer Curl
4 Sets x 20 Reps
Dumbbell One-Arm Row
4 Sets x 20 Reps
