6-day full body dumbbell only
Shared By : Jbalesteri
Frequency : 6 days / week
Day Type : Day of the Week
Type : Bulking
Difficulty : Intermediate
Downloads / Views : 525 / 25363

Average Rating

61

204 votes

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Description

6 day workout routine using only dumbbells or no weight (for some ab and legs).

Monday Chest/Triceps
Muscle Exercise Name Timer Reps Sets Track

Chest

Dumbbell Bench Press Dumbbell Bench Press 60 sec 8 3 Progress Chart

Chest

Dumbbell Fly Dumbbell Fly 60 sec 8 3 Progress Chart

Chest

Dumbbell Decline Bench Press Dumbbell Decline Bench Press 60 sec 8 3 Progress Chart

Chest

Dumbbell Decline Fly Dumbbell Decline Fly 60 sec 8 3 Progress Chart

Chest

Dumbbell Incline Bench Press Dumbbell Incline Bench Press 60 sec 8 3 Progress Chart

Chest

Dumbbell Incline Fly Dumbbell Incline Fly 60 sec 8 3 Progress Chart

Triceps

Dumbbell One Arm Triceps Extension Dumbbell One Arm Triceps Extension 60 sec 8 3 Progress Chart

Triceps

Dumbbell Tricep Kickback Dumbbell Tricep Kickback 60 sec 8 3 Progress Chart

Triceps

Dumbbell Alternate Lying Extension Dumbbell Alternate Lying Extension 60 sec 8 3 Progress Chart

Triceps

Dip Dip 60 sec 8 3 Progress Chart
Tuesday Back/Biceps/Shoulders
Muscle Exercise Name Timer Reps Sets Track

Biceps

Dumbbell Bicep Curl Dumbbell Bicep Curl 60 sec 8 3 Progress Chart

Biceps

Dumbbell Alternate Hammer Curl Dumbbell Alternate Hammer Curl 60 sec 8 3 Progress Chart

Biceps

Dumbbell Cross Body Hammer Curl Dumbbell Cross Body Hammer Curl 60 sec 8 3 Progress Chart

Back

Dumbbell One Arm Row Dumbbell One Arm Row 60 sec 8 3 Progress Chart

Back

Dumbbell Reverse Grip Incline Bench One Arm Row Dumbbell Reverse Grip Incline Bench One Arm Row 60 sec 8 3 Progress Chart

Shoulders

Dumbbell Alternate Standing Arnold Press Dumbbell Alternate Standing Arnold Press 60 sec 8 3 Progress Chart

Shoulders

Dumbbell Seated Dublin Press Dumbbell Seated Dublin Press 60 sec 8 3 Progress Chart

Shoulders

Dumbbell Shoulder Shrug Dumbbell Shoulder Shrug 60 sec 8 3 Progress Chart
Wednesday Legs/Abs/Glutes
Muscle Exercise Name Timer Reps Sets Track

Glutes

Flutter Kick Flutter Kick 60 sec 8 3 Progress Chart

Upper Legs

Dumbbell Lunges Dumbbell Lunges 60 sec 8 3 Progress Chart

Upper Legs

Dumbbell Squat Dumbbell Squat 60 sec 8 3 Progress Chart

Upper Legs

Dumbbell Step Ups Dumbbell Step Ups 60 sec 8 3 Progress Chart

Lower Legs

Dumbbell Standing Calf Raise Dumbbell Standing Calf Raise 60 sec 8 3 Progress Chart

Lower Legs

Bodyweight Standing Calf Raise Bodyweight Standing Calf Raise 60 sec 8 3 Progress Chart

Abs

Butt-Ups Butt-Ups 60 sec 8 3 Progress Chart

Abs

Abdominal Pendulum Abdominal Pendulum 60 sec 8 3 Progress Chart

Abs

Crunches with Legs on a Bench Crunches with Legs on a Bench 60 sec 8 3 Progress Chart

Abs

Decline Ab Reach Decline Ab Reach 60 sec 8 3 Progress Chart

Abs

Dragon Flag Dragon Flag 60 sec 8 3 Progress Chart
Thursday Chest/Triceps
Muscle Exercise Name Timer Reps Sets Track

Chest

Dumbbell Bench Press Dumbbell Bench Press 60 sec 8 3 Progress Chart

Chest

Dumbbell Fly Dumbbell Fly 60 sec 8 3 Progress Chart

Chest

Dumbbell Decline Bench Press Dumbbell Decline Bench Press 60 sec 8 3 Progress Chart

Chest

Dumbbell Decline Fly Dumbbell Decline Fly 60 sec 8 3 Progress Chart

Chest

Dumbbell Incline Bench Press Dumbbell Incline Bench Press 60 sec 8 3 Progress Chart

Chest

Dumbbell Incline Fly Dumbbell Incline Fly 60 sec 8 3 Progress Chart

Triceps

Dumbbell One Arm Triceps Extension Dumbbell One Arm Triceps Extension 60 sec 8 3 Progress Chart

Triceps

Dumbbell Tricep Kickback Dumbbell Tricep Kickback 60 sec 8 3 Progress Chart

Triceps

Dumbbell Alternate Lying Extension Dumbbell Alternate Lying Extension 60 sec 8 3 Progress Chart

Triceps

Dip Dip 60 sec 8 3 Progress Chart
Friday Back/Biceps/Shoulders
Muscle Exercise Name Timer Reps Sets Track

Biceps

Dumbbell Bicep Curl Dumbbell Bicep Curl 60 sec 8 3 Progress Chart

Biceps

Dumbbell Alternate Hammer Curl Dumbbell Alternate Hammer Curl 60 sec 8 3 Progress Chart

Biceps

Dumbbell Cross Body Hammer Curl Dumbbell Cross Body Hammer Curl 60 sec 8 3 Progress Chart

Back

Dumbbell One Arm Row Dumbbell One Arm Row 60 sec 8 3 Progress Chart

Back

Dumbbell Reverse Grip Incline Bench One Arm Row Dumbbell Reverse Grip Incline Bench One Arm Row 60 sec 8 3 Progress Chart

Shoulders

Dumbbell Alternate Standing Arnold Press Dumbbell Alternate Standing Arnold Press 60 sec 8 3 Progress Chart

Shoulders

Dumbbell Seated Dublin Press Dumbbell Seated Dublin Press 60 sec 8 3 Progress Chart

Shoulders

Dumbbell Shoulder Shrug Dumbbell Shoulder Shrug 60 sec 8 3 Progress Chart
Saturday Legs/Abs/Glutes
Muscle Exercise Name Timer Reps Sets Track

Upper Legs

Dumbbell Lunges Dumbbell Lunges 60 sec 8 3 Progress Chart

Upper Legs

Dumbbell Squat Dumbbell Squat 60 sec 8 3 Progress Chart

Upper Legs

Dumbbell Step Ups Dumbbell Step Ups 60 sec 8 3 Progress Chart

Lower Legs

Dumbbell Standing Calf Raise Dumbbell Standing Calf Raise 60 sec 8 3 Progress Chart

Lower Legs

Bodyweight Standing Calf Raise Bodyweight Standing Calf Raise 60 sec 8 3 Progress Chart

Abs

Crunches with Legs on a Bench Crunches with Legs on a Bench 60 sec 8 3 Progress Chart

Abs

Decline Ab Reach Decline Ab Reach 60 sec 8 3 Progress Chart

Abs

Dragon Flag Dragon Flag 60 sec 8 3 Progress Chart

Cardio

Mountain Biking Mountain Biking 60 min - - Progress Chart
Sunday REST