Sexy Sixes
Bulking
Beginner
Dumbbell
Plan Details
The Sexy Sixes routine by TheJasonWilkins is a 6 day workout plan. It is a beginner level plan to achieve bulking fitness goals.
Build muscle and burn fat fast
Routine detail
Day 1
Chest
Est. 0 min
6 exercises
Barbell Bench Press
6 Sets x 6 Reps
Barbell Incline Bench Press
6 Sets x 6 Reps
Machine Fly
6 Sets x 6 Reps
Dumbbell Bench Press
6 Sets x 6 Reps
Dumbbell Incline Bench Press
6 Sets x 6 Reps
Dumbbell Fly
6 Sets x 6 Reps
Day 2
Back
Est. 0 min
6 exercises
Cable Lat Pulldown (Wide Grip)
6 Sets x 6 Reps
Barbell Deadlift
6 Sets x 6 Reps
Barbell Bent-Over Row
6 Sets x 6 Reps
Cable Seated Row
6 Sets x 6 Reps
Dumbbell One-Arm Row
6 Sets x 6 Reps
Back Hyperextension
6 Sets x 6 Reps
Day 3
Shoulders
Est. 0 min
6 exercises
Dumbbell Seated Arnold Press
6 Sets x 6 Reps
Dumbbell Lateral Raise
6 Sets x 6 Reps
Dumbbell Shoulder Shrug
6 Sets x 6 Reps
Dumbbell One-Arm Front Raise
6 Sets x 6 Reps
Dumbbell Upright Row
6 Sets x 6 Reps
Dumbbell Bent-Over Raise
6 Sets x 6 Reps
Day 4
Triceps
Est. 0 min
6 exercises
Dip
6 Sets x 6 Reps
Cable Tricep Pushdown (Rope)
6 Sets x 6 Reps
Dumbbell Tricep Extension
6 Sets x 6 Reps
Machine Tricep Extension
6 Sets x 6 Reps
Dumbbell Tricep Extension (Supine)
6 Sets x 6 Reps
Barbell Bench Press (Close Grip)
6 Sets x 6 Reps
Day 5
Legs
Est. 0 min
6 exercises
Barbell Squat
6 Sets x 6 Reps
Machine Leg Curl (Prone)
6 Sets x 6 Reps
Machine Leg Extension
6 Sets x 6 Reps
Machine Leg Press
6 Sets x 6 Reps
Calf Press On Leg Press
6 Sets x 6 Reps
Dumbbell Lunge
6 Sets x 6 Reps
Day 6
Biceps
Est. 0 min
6 exercises
Preacher Curl Machine
6 Sets x 6 Reps
Barbell Curl
6 Sets x 6 Reps
Dumbbell Alternating Hammer Curl
6 Sets x 6 Reps
Dumbbell Alternating Bicep Curl
6 Sets x 6 Reps
Dumbbell Concentration Curl
6 Sets x 6 Reps
Dumbbell Incline Curl
6 Sets x 6 Reps
