Healthy Lifestyle
General
Intermediate
Dumbbell
Plan Details
The Healthy Lifestyle routine by brttwhitly is a 6 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Created by:Brett Whitley This routine was designed for intermediate/adavanced lifters, to gain muscle, strength, and lose body fat.
Routine detail
Day 1
Chest/Shoulders/Triceps
Est. 57 min
6 exercises
Dumbbell Bench Press
5 Sets x 10 Reps
Dumbbell Seated Shoulder Press
4 Sets x 10 Reps
Dip
4 Sets x 10 Reps
Dumbbell Bent-Over Raise
4 Sets x 20 Reps
Dumbbell Incline Tricep Extension
4 Sets x 10 Reps
Dumbbell Fly
5 Sets x 10 Reps
Day 2
Back/Biceps/Traps
Est. 61 min
6 exercises
Barbell Deadlift
5 Sets x 10 Reps
Dumbbell Alternating Hammer Curl
4 Sets x 20 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 10 Reps
Dumbbell Incline Curl
4 Sets x 10 Reps
Barbell Row
4 Sets x 10 Reps
Dumbbell Shoulder Shrug
5 Sets x 15 Reps
Day 3
Legs
Est. 55 min
5 exercises
Barbell Full Squat Max
5 Sets x 10 Reps
Barbell Glute Bridge
4 Sets x 10 Reps
Barbell Stiff-Leg Deadlift
4 Sets x 10 Reps
Dumbell Split Squat
5 Sets x 20 Reps
Dumbbell Step-Up
5 Sets x 20 Reps
Day 4
Chest/Shoulders/Triceps
Est. 55 min
6 exercises
Barbell Military Press
4 Sets x 10 Reps
Barbell Reverse Bench Press (Wide Grip)
4 Sets x 10 Reps
Dumbbell Seated Tricep Press
4 Sets x 10 Reps
Barbell Lateral Raise
4 Sets x 20 Reps
Cable Lower Chest Raise
5 Sets x 10 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
4 Sets x 20 Reps
Day 5
Back/Biceps/Traps
Est. 61 min
6 exercises
Weighted Pull-Up
4 Sets x 10 Reps
Dumbbell Alternating Bicep Curl
4 Sets x 20 Reps
Barbell Bent-Over Row (Reverse Grip)
4 Sets x 10 Reps
Dumbbell Incline Alternating Hammer Curl
4 Sets x 20 Reps
Underhand Cable Seated Row
4 Sets x 10 Reps
Dumbbell Shoulder Shrug
5 Sets x 15 Reps
Day 6
Legs
Est. 49 min
5 exercises
Barbell Front Squat
5 Sets x 10 Reps
Barbell Stiff-Leg Deadlift
4 Sets x 10 Reps
Machine Leg Press
5 Sets x 10 Reps
Dumbell Split Squat
5 Sets x 20 Reps
Machine Seated Leg Curl
5 Sets x 10 Reps
