Crbsnm 6days
General
Intermediate
Dumbbell
Plan Details
The Crbsnm 6days routine by crbsnm is a 8 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Xyz
Routine detail
Mon
Push A
Est. 0 min
11 exercises
Barbell Bench Press
4 Sets x 15 Reps
Machine Shoulder Press
3 Sets x 15 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 15 Reps
Dumbbell Incline Bench Press (Hammer Grip)
3 Sets x 15 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 15 Reps
Dumbbell Seated Side Lateral Raise
3 Sets x 10 Reps
Dumbbell One-Arm Front Raise
3 Sets x 15 Reps
Crunch
3 Sets x 15 Reps
Dumbbell Shoulder Press
3 Sets x 15 Reps
Dumbbell Alternating Kickback
3 Sets x 15 Reps
Burpee
3 Sets x 15 Reps
Tue
Pull A
Est. 0 min
8 exercises
Cable Seated Row
3 Sets x 15 Reps
Dumbbell Rear Delt Row
3 Sets x 15 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 15 Reps
Dumbbell Deadlift
3 Sets x 15 Reps
Barbell Bent-Over Row
3 Sets x 15 Reps
Dumbbell Upright Row
3 Sets x 15 Reps
Decline Crunch
3 Sets x 15 Reps
Leg Pull-In
3 Sets x 15 Reps
Wed
Legs A
Est. 0 min
9 exercises
Barbell Squat
5 Sets x 10 Reps
Barbell Front Squat
3 Sets x 15 Reps
Machine Leg Extension
4 Sets x 15 Reps
Barbell Lunge
3 Sets x 15 Reps
Calf Raise On A Dumbbell
3 Sets x 15 Reps
Machine Leg Curl (Prone)
3 Sets x 15 Reps
Crunch
3 Sets x 15 Reps
Weight Plate Russian Twist
3 Sets x 15 Reps
Bench Leg Raise (Supine)
3 Sets x 15 Reps
Thu
Push B
Est. 0 min
7 exercises
Dumbbell Seated Arnold Press
3 Sets x 15 Reps
Barbell Incline Bench Press
4 Sets x 15 Reps
Dumbbell Seated Bent-Over Reverse Fly
3 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Barbell Rear Delt Row to Neck
3 Sets x 15 Reps
Dumbbell Seated Shoulder Press
3 Sets x 15 Reps
Dumbbell Concentration Curl
3 Sets x 15 Reps
Fri
Pull B
Est. 0 min
9 exercises
Dumbbell Bent-Over Row
3 Sets x 15 Reps
Barbell Bent-Over Row
3 Sets x 10 Reps
Cable Elevated Row
3 Sets x 15 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 15 Reps
Dumbbell Incline Curl
5 Sets x 10 Reps
Dumbbell Reverse Fly
3 Sets x 10 Reps
EZ Bar Curl
4 Sets x 15 Reps
Dumbbell Alternating Hammer Curl
4 Sets x 15 Reps
Dumbbell Bicep Curl (Reverse Grip)
3 Sets x 15 Reps
Sat
Legs B
Est. 0 min
8 exercises
Barbell Squat
5 Sets x 15 Reps
Kettlebell Goblet Squat
3 Sets x 15 Reps
Barbell Front Squat
3 Sets x 15 Reps
Machine Leg Curl (Prone)
3 Sets x 15 Reps
Machine Leg Extension
3 Sets x 10 Reps
Decline Crunch
3 Sets x 15 Reps
Leg Pull-In
3 Sets x 15 Reps
Burpee
3 Sets x 15 Reps
Sun
Arms & calf
Est. 0 min
10 exercises
Dumbbell Alternating Bicep Curl
6 Sets x 15 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 15 Reps
Dumbbell Alternating Hammer Curl
5 Sets x 15 Reps
Dumbbell Tricep Extension
3 Sets x 15 Reps
EZ Bar Curl
4 Sets x 15 Reps
Dumbbell Concentration Curl
3 Sets x 15 Reps
Bodyweight Calf Raise
3 Sets x 15 Reps
Dumbbell Alternating Tricep Extension
3 Sets x 15 Reps
Dumbbell Seated Calf Raise
3 Sets x 15 Reps
Cable Rope Row to Neck
3 Sets x 15 Reps
Any
Warmup & cool down
Est. 0 min
13 exercises
Wrist Circles
1 Set x 10 Reps
Shoulder Circles
1 Set x 10 Reps
Ankle Circles
1 Set x 10 Reps
Bodyweight Squat
3 Sets x 10 Reps
Push-Up
3 Sets x 15 Reps
Pull-Up
3 Sets x 15 Reps
Kneeling Forearm Stretch
1 Set
Cat Stretch
1 Set x 10 Reps
Hip Stretch
1 Set x 10 Reps
Shoulder Stretch
1 Set x 10 Reps
Tricep Side Stretch
1 Set x 10 Reps
Standing Trunk Rotation
1 Set x 10 Reps
World's Greatest Stretch
1 Set x 10 Reps
