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6 Day Dumbbell Strength and Endurance
General
Advanced
Body
Plan Details
The 6 Day Dumbbell Strength and Endurance routine by krayden88 is a 6 day workout plan. It is an advanced level plan to achieve general fitness goals.
Routine detail
Mon
Bicep and Abs
Est. 102 min
12 exercises
Dumbbell Incline Curl
3 Sets x 8 Reps
Dumbbell Concentration Curl
3 Sets x 8 Reps
Dumbbell One-Arm Preacher Curl
3 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 8 Reps
Dumbbell Hammer Curl (Cross Body)
3 Sets x 8 Reps
Crunch
3 Sets x 50 Reps
Plank
3 Sets
Dumbbell Side Bend
4 Sets x 10 Reps
Bench Crunch
3 Sets x 50 Reps
Abdominal Pendulum
3 Sets x 30 Reps
Elliptical Training
1 Set
Tue
Chest and Tricep
Est. 117 min
14 exercises
Bench Dip
3 Sets x 8 Reps
Dumbbell Seated One-Arm Tricep Extension
3 Sets x 8 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 8 Reps
Dumbbell Decline Bench Press
3 Sets x 8 Reps
Dumbbell Bench Press
3 Sets x 8 Reps
Dumbbell Fly
3 Sets x 8 Reps
Push-Up
3 Sets x 8 Reps
Dumbbell Decline Fly
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell Incline Fly
3 Sets x 8 Reps
Air Bike
3 Sets x 80 Reps
Plank
3 Sets
Crunch
3 Sets x 50 Reps
Elliptical Training
1 Set
Wed
Shoulders and Back
Est. 112 min
16 exercises
Dumbbell One-Arm Row
3 Sets x 8 Reps
Machine Lat Pulldown (Reverse Grip)
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Cable Deadlift
3 Sets x 8 Reps
Dumbbell Bent-Over Row
3 Sets x 8 Reps
Cable Front Lat Pulldown (Close Grip)
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Dumbbell One-Arm Front Raise
3 Sets x 8 Reps
Dumbbell Upright Row
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Crunch
3 Sets x 8 Reps
Plank
3 Sets
Rotational Crunch
3 Sets x 8 Reps
Scissor Kick
3 Sets x 8 Reps
Dumbbell Side Bend
3 Sets x 8 Reps
Elliptical Training
1 Set
Thu
Legs
Est. 105 min
12 exercises
Bodyweight Calf Raise
4 Sets x 20 Reps
Dumbbell Calf Raise
4 Sets x 10 Reps
Dumbbell Lunge
3 Sets x 8 Reps
Prisoner Squat
4 Sets x 25 Reps
Dumbbell Reverse Lunge
3 Sets x 8 Reps
Dumbbell Decline Bench Lunge
3 Sets x 10 Reps
Dumbbell Iron Cross
3 Sets x 10 Reps
Dumbbell Jump Squat
3 Sets x 10 Reps
Cable Hip Abduction
3 Sets x 12 Reps
Glute Kickback (Kneeling)
4 Sets x 20 Reps
Bridge
4 Sets
Elliptical Training
1 Set
Fri
Bicep, Tricep, Back
Est. 107 min
15 exercises
Dip
3 Sets x 8 Reps
Bench Dip
3 Sets x 8 Reps
Tricep Push-Up
3 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 8 Reps
Dumbbell Hammer Curl (Cross Body)
3 Sets x 8 Reps
Dumbbell Concentration Curl
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Back Hyperextension
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Dumbbell Seated One-Arm Tricep Extension
3 Sets x 8 Reps
Air Bike
3 Sets x 8 Reps
Plank
3 Sets
Dumbbell Side Bend
3 Sets x 8 Reps
Side Bridge
3 Sets
Elliptical Training
1 Set
Sat
Chest and Abs
Est. 100 min
14 exercises
Dumbbell Bench Press
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell Incline Fly
3 Sets x 8 Reps
Dumbbell Decline Bench Press
3 Sets x 8 Reps
Dumbbell Deep Push-Up
3 Sets x 8 Reps
Dumbbell Fly
3 Sets x 8 Reps
Dumbbell Decline Fly
3 Sets x 8 Reps
Crunch
3 Sets x 8 Reps
Dumbbell Side Bend
3 Sets x 8 Reps
Bench Crunch
3 Sets x 8 Reps
Cross Body Crunch
3 Sets x 8 Reps
Scissor Kick
3 Sets x 8 Reps
Abdominal Pendulum
3 Sets x 8 Reps
Elliptical Training
1 Set
