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6 Day Full Body workout
General
Beginner
Dumbbell
Plan Details
The 6 Day Full Body workout routine by zarici is a 7 day workout plan. It is a beginner level plan to achieve general fitness goals.
Routine detail
Mon
Day 1: Weights
Est. 65 min
16 exercises
Elliptical Training
1 Set
Push-Up
2 Sets x 5 Reps
Bodyweight Lunge
2 Sets x 5 Reps
Bodyweight Squat
2 Sets x 5 Reps
Dumbbell Bench Press
4 Sets x 10 Reps
Dumbbell Seated Arnold Press
3 Sets x 8 Reps
Dumbbell Shoulder Shrug
2 Sets x 6 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 8 Reps
Dumbbell Deadlift
4 Sets x 10 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 8 Reps
Dumbbell Wrist Curl (Palms Up)
2 Sets x 6 Reps
Dumbbell Wrist Curl (Palms Down)
2 Sets x 6 Reps
Machine Leg Press
4 Sets x 10 Reps
Calf Press On Leg Press
3 Sets x 8 Reps
Bench Weighted Decline Crunch
4 Sets x 10 Reps
Weight Plate Rotation
3 Sets x 8 Reps
Tue
Day 2: Cardio - Sprints
Est. 47 min
1 exercise
Running
1 Set
Wed
Day 3: Weights
Est. 63 min
15 exercises
Elliptical Training
1 Set
Push-Up
2 Sets x 5 Reps
Bodyweight Lunge
2 Sets x 5 Reps
Bodyweight Squat
2 Sets x 5 Reps
Dumbbell Incline Bench Press
4 Sets x 10 Reps
Dumbbell One-Arm Front Raise
3 Sets x 8 Reps
Dumbbell Shoulder Shrug
2 Sets x 6 Reps
Dumbbell Seated Tricep Press
3 Sets x 8 Reps
Dumbbell One-Arm Row
4 Sets x 10 Reps
Dumbbell One-Arm Preacher Curl
3 Sets x 8 Reps
Dumbbell Wrist Curl (Palms Up)
2 Sets x 6 Reps
Dumbbell Wrist Curl (Palms Down)
2 Sets x 6 Reps
Machine Leg Extension
3 Sets x 8 Reps
Machine Seated Leg Curl
3 Sets x 8 Reps
Dumbbell Side Bend
4 Sets x 10 Reps
Thu
Day 4: Cardio - Timed Mile
Est. 47 min
1 exercise
Running
1 Set
Fri
Day 5: Weights
Est. 68 min
16 exercises
Elliptical Training
1 Set
Push-Up
2 Sets x 5 Reps
Bodyweight Lunge
2 Sets x 5 Reps
Bodyweight Squat
2 Sets x 5 Reps
Dumbbell One-Arm Bench Press
4 Sets x 10 Reps
Dumbbell Upright Row
3 Sets x 8 Reps
Dumbbell Shoulder Shrug
2 Sets x 6 Reps
Dumbbell One-Arm Tricep Extension
3 Sets x 8 Reps
Dumbbell Incline Bench Row
4 Sets x 10 Reps
Dumbbell Incline Curl
3 Sets x 8 Reps
Dumbbell Wrist Curl (Palms Up)
2 Sets x 6 Reps
Dumbbell Wrist Curl (Palms Down)
2 Sets x 6 Reps
Dumbbell Lunge
4 Sets x 10 Reps
Dumbbell Calf Raise
3 Sets x 8 Reps
Crunch
4 Sets x 10 Reps
Plank
3 Sets
Sat
Day 6: Cardio - Distance
Est. 47 min
1 exercise
Running
1 Set
Sun
Day 7: Rest
Est. 0 min
0 exercises
This day is empty
