6-day full body dumbbell only
Bulking
Intermediate
Dumbbell
Plan Details
The 6-day full body dumbbell only routine by joshjcollins is a 7 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
6 day workout routine using only dumbbells or no weight (for some ab and legs).
Routine detail
Mon
Push
Est. 73 min
8 exercises
Dumbbell Bench Press
4 Sets x 12 Reps
Dumbbell Incline Bench Press
3 Sets x 12 Reps
Band Cross-Over
4 Sets x 12 Reps
Cable Shoulder Extension
4 Sets x 14 Reps
EZ Bar Incline Tricep Extension
4 Sets x 12 Reps
Dumbbell Seated Shoulder Press
4 Sets x 12 Reps
Dumbbell Lateral Raise
5 Sets x 12 Reps
Single-Leg Bench Dip
3 Sets x 12 Reps
Tue
Pull
Est. 60 min
6 exercises
Dumbbell One-Arm Row
4 Sets x 12 Reps
Dumbbell Bent-Over Row
4 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 12 Reps
Dumbbell Spider Curl
4 Sets x 12 Reps
Dumbbell Seated Bicep Curl
4 Sets x 14 Reps
Dumbbell Alternating Hammer Curl
4 Sets x 14 Reps
Wed
Legs, strech
Est. 60 min
6 exercises
Barbell Squat
4 Sets x 12 Reps
Barbell Hip Thrust
4 Sets x 12 Reps
Dumbbell Lunge
4 Sets x 12 Reps
Machine Leg Extension
4 Sets x 12 Reps
Dumbbell Calf Raise
4 Sets x 12 Reps
Dumbbell Hamstring Curl
4 Sets x 12 Reps
Thu
Push
Est. 75 min
8 exercises
Dumbbell Bench Press
4 Sets x 12 Reps
Dumbbell Incline Bench Press
4 Sets x 12 Reps
Cable Cross-Over
4 Sets x 12 Reps
Cable Shoulder Extension
4 Sets x 12 Reps
EZ Bar Incline Tricep Extension
3 Sets x 12 Reps
Dumbbell Seated Shoulder Press
4 Sets x 12 Reps
Dumbbell Lateral Raise
4 Sets x 12 Reps
Single-Leg Bench Dip
3 Sets x 12 Reps
Fri
Pull
Est. 63 min
6 exercises
Pull-Up
3 Sets x 12 Reps
Barbell Bent-Over Row
4 Sets x 12 Reps
Dumbbell One-Arm Row
3 Sets x 12 Reps
Dumbbell Spider Curl
4 Sets x 12 Reps
Dumbbell Alternating Hammer Curl
4 Sets x 14 Reps
Dumbbell Seated Bicep Curl
4 Sets x 14 Reps
Sat
legs
Est. 45 min
6 exercises
Barbell Squat
3 Sets x 12 Reps
Barbell Hip Thrust
3 Sets x 12 Reps
Dumbbell Lunge
3 Sets x 12 Reps
Machine Leg Extension
3 Sets x 12 Reps
Dumbbell Calf Raise
3 Sets x 12 Reps
Dumbbell Hamstring Curl
3 Sets x 12 Reps
Sun
REST
Est. 0 min
0 exercises
This day is empty
