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Tim's 6 day dumbbell wrkout
Bulking
Intermediate
Dumbbell
Plan Details
The Tim's 6 day dumbbell wrkout routine by TimHendrix is a 7 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
6 day workout routine using only dumbbells or no weight (for some ab and legs).
Routine detail
Mon
Chest/Triceps
Est. 53 min
8 exercises
Dumbbell Bench Press
3 Sets x 15 Reps
Dumbbell Fly
3 Sets x 15 Reps
Dumbbell Incline Bench Press
3 Sets x 15 Reps
Dumbbell Incline Fly
3 Sets x 15 Reps
standing flys
3 Sets x 15 Reps
Cable Shoulder Extension
3 Sets x 15 Reps
Bench Dip
3 Sets x 15 Reps
Dumbbell Tricep Extension
3 Sets x 15 Reps
Tue
Back/Biceps/Shoulders
Est. 62 min
9 exercises
Dumbbell Seated Bicep Curl
3 Sets x 15 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 15 Reps
Dumbbell Zottman Curl
3 Sets x 15 Reps
Dumbbell One-Arm Row
3 Sets x 15 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 15 Reps
Dumbbell Shoulder Shrug
3 Sets x 15 Reps
Dumbbell Seated Arnold Press
3 Sets x 15 Reps
Dumbbell Lateral Raise
3 Sets x 15 Reps
Dumbbell Upright Row
3 Sets x 15 Reps
Wed
Legs/Abs/Glutes
Est. 39 min
6 exercises
Dumbbell Step-Up
3 Sets x 8 Reps
Dumbbell Squat
3 Sets x 8 Reps
Bodyweight Calf Raise
3 Sets x 8 Reps
Dumbbell Lunge
3 Sets x 8 Reps
Dumbbell Calf Raise
3 Sets x 8 Reps
Flutter Kick
3 Sets x 8 Reps
Thu
Chest/Triceps
Est. 54 min
8 exercises
Dumbbell Bench Press
3 Sets x 15 Reps
Dumbbell Fly
3 Sets x 15 Reps
Dumbbell Incline Bench Press
3 Sets x 15 Reps
Dumbbell Incline Fly
3 Sets x 15 Reps
standing flys
3 Sets x 15 Reps
Cable Shoulder Extension
3 Sets x 15 Reps
Dumbbell Seated Tricep Press
3 Sets x 15 Reps
Bench Dip
3 Sets x 15 Reps
Fri
Back/Biceps/Shoulders
Est. 69 min
9 exercises
Dumbbell Seated Bicep Curl
3 Sets x 18 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 18 Reps
Dumbbell Zottman Curl
3 Sets x 18 Reps
Dumbbell One-Arm Row
3 Sets x 18 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 18 Reps
Dumbbell Shoulder Shrug
3 Sets x 18 Reps
Dumbbell Seated Arnold Press
3 Sets x 18 Reps
Dumbbell Lateral Raise
3 Sets x 18 Reps
Dumbbell Upright Row
3 Sets x 18 Reps
Sat
Legs/Abs/Glutes
Est. 33 min
5 exercises
Dumbbell Lunge
3 Sets x 8 Reps
Bodyweight Calf Raise
3 Sets x 8 Reps
Dumbbell Calf Raise
3 Sets x 8 Reps
Dumbbell Step-Up
3 Sets x 8 Reps
Dumbbell Squat
3 Sets x 8 Reps
Sun
REST
Est. 0 min
0 exercises
This day is empty
