3/6 day workout
General
Intermediate
Dumbbell
Plan Details
The 3/6 day workout routine by xlin is a 3 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Focus on 2 body parts per session, either can work out 3 or 6 sessions a week. Enough time for muscles to recover.
Routine detail
Day 1
Arm & Leg
Est. 69 min
7 exercises
Barbell Squat
6 Sets x 10 Reps
EZ Bar Curl
4 Sets x 10 Reps
EZ Bar Tricep Extension
4 Sets x 10 Reps
Dumbbell Walking Lunge
4 Sets x 10 Reps
Dumbbell Hammer Curl
4 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 10 Reps
Dumbbell Calf Raise
4 Sets x 10 Reps
Day 2
Chest & Shoulder
Est. 69 min
7 exercises
Barbell Bench Press
6 Sets x 10 Reps
Dumbbell Seated Shoulder Press
4 Sets x 10 Reps
Barbell Incline Bench Press
4 Sets x 10 Reps
Dumbbell Lateral Raise
4 Sets x 10 Reps
Barbell Decline Bench Press
4 Sets x 10 Reps
Dumbbell Shoulder Shrug
4 Sets x 10 Reps
Cable Rope Face Pull
4 Sets x 10 Reps
Day 3
Back & Abs
Est. 64 min
6 exercises
Barbell Deadlift
6 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 10 Reps
Cable Seated Row
4 Sets x 10 Reps
Dumbbell One-Arm Row
4 Sets x 10 Reps
Weight Plate Russian Twist
6 Sets x 10 Reps
Cable Kneeling Crunch (Rope)
4 Sets x 10 Reps
