6 sets x (6 + 16) reps
Bulking
Advanced
Dumbbell
Plan Details
The 6 sets x (6 + 16) reps routine by boyd' is a 6 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
Monday: Shoulders, Traps Tuesday: Legs, Calfs, Glutes Wednesday: Biceps, Triceps, Forearms Thursday: Cardio Friday: Chest, Abs Saturday: Back, Lower Back Sunday: Active Rest Every workout consists of 4 supersets (8 exercises in total). Rest 2-3 minutes between supersets. Every superset consists of 1 heavy set of 6 reps and 1 light set of 16 reps (almost all) of the same muscle group. Choose a weight you can do the first set 6 and 16 reps. From the second superset use rest-pause to reach 6 and 16 reps. If you perform all sets without rest-pause, next time pick a heavier weight. If you can't do 5 or 12 reps, use dropsets technique. Old school... Mostly dumbbells and barbells...
Routine detail
Mon
Shoulders, Traps
Est. 81 min
8 exercises
Scrape The Rack Press
6 Sets x 6 Reps
Dumbbell Front Incline Raise
6 Sets x 16 Reps
Barbell Shoulder Pull (Prone)
6 Sets x 6 Reps
Dumbbell Reverse Fly (Prone)
6 Sets x 16 Reps
Barbell Shrug
6 Sets x 6 Reps
Dumbbell Shoulder Shrug
6 Sets x 16 Reps
Barbell Upright Row
6 Sets x 6 Reps
Dumbbell Lateral Raise
6 Sets x 16 Reps
Tue
Legs, Calfs, Glutes
Est. 86 min
8 exercises
Barbell Squat
6 Sets x 6 Reps
Dumbbell Squat
6 Sets x 16 Reps
Barbell Standing Calf Raise
6 Sets x 6 Reps
Dumbbell Calf Raise
6 Sets x 16 Reps
Single-Leg Glute Bridge
6 Sets x 6 Reps
Glute Kickback (Kneeling)
6 Sets x 16 Reps
Dumbbell Lunge
6 Sets x 6 Reps
Dumbbell Step-Up
6 Sets x 16 Reps
Wed
Biceps, Triceps, Forearms
Est. 74 min
8 exercises
Chin-Up with Knee Raise
6 Sets x 16 Reps
Wrist Rotations with Straight Bar
6 Sets
Barbell Tricep Extension (Supine)
6 Sets x 6 Reps
Dumbbell Tricep Extension
6 Sets x 16 Reps
Barbell Curl
6 Sets x 6 Reps
Dumbbell Seated Bicep Curl
6 Sets x 16 Reps
Dumbbell Incline Tricep Extension
6 Sets x 6 Reps
Dumbbell Hammer Curl
6 Sets x 6 Reps
Thu
Cardio
Est. 44 min
5 exercises
Arms Ergometer
1 Set
Step Machine
1 Set
Farmers walk on incline treadmill
1 Set
Rowing
1 Set
Treadmill Running
1 Set
Fri
Chest, Abs
Est. 64 min
8 exercises
Barbell Bench Press
6 Sets x 6 Reps
Push-Up (Close Hand)
6 Sets x 16 Reps
Hanging Leg Raise
6 Sets x 6 Reps
Decline Crunch
6 Sets x 16 Reps
Dumbbell Incline Bench Press
6 Sets x 6 Reps
Svend Bench Press
6 Sets x 16 Reps
Toe Touches
6 Sets x 6 Reps
Dumbbell One-Arm Fly (Stability Ball)
6 Sets x 6 Reps
Sat
Back, Lower Back
Est. 80 min
8 exercises
Barbell Deadlift
6 Sets x 6 Reps
Side Bridge
6 Sets
Pull-Up
6 Sets x 6 Reps
Machine Assisted Pull-Up
6 Sets x 16 Reps
Barbell Bent-Over Row
6 Sets x 6 Reps
Dumbbell One-Arm Row
6 Sets x 16 Reps
Cable Shoulder Extension
6 Sets x 6 Reps
Cable Front Lat Pulldown (Close Grip)
6 Sets x 16 Reps
