modernpainter's 6 Day Plan
General
Intermediate
Dumbbell
Plan Details
The modernpainter's 6 Day Plan routine by modernpainter is a 6 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Six Day Split - Muscle Building
Routine detail
Mon
Workout 1- bi and tri
Est. 0 min
9 exercises
Dumbbell Alternating Hammer Curl
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Dumbbell Concentration Curl
3 Sets x 8 Reps
Dumbbell Seated Bicep Curl
3 Sets x 8 Reps
Dumbbell Hammer Curl
3 Sets x 8 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 8 Reps
Dumbbell Rotational Curl
3 Sets x 8 Reps
Dumbbell Tricep Kickback
3 Sets x 8 Reps
Dumbbell Bent-Over Row (Palms in)
3 Sets x 8 Reps
Tue
Workout 2 legs and glutes
Est. 0 min
8 exercises
Dumbbell Squat
3 Sets x 8 Reps
Dumbbell Calf Raise
3 Sets x 8 Reps
Bridge
3 Sets
Dumbbell Step-Up
3 Sets x 8 Reps
Glute Kickback (Kneeling)
3 Sets x 8 Reps
Dumbbell Stiff-Leg Deadlift
3 Sets x 8 Reps
Hip Extension (Standing)
3 Sets x 8 Reps
Bodyweight Side Lunge
3 Sets x 8 Reps
Wed
Workout 3- back and shoulders
Est. 0 min
9 exercises
Dumbbell Lateral Raise
3 Sets x 8 Reps
Dumbbell Seated Arnold Press
3 Sets x 8 Reps
Barbell Upright Row
3 Sets x 8 Reps
Band Reverse Fly
3 Sets x 8 Reps
Dumbbell Rotational Row
3 Sets x 8 Reps
Dumbbell Shoulder Raise
3 Sets x 8 Reps
Dumbbell One-Arm Arnold Press
3 Sets x 8 Reps
Barbell Rear Delt Row
3 Sets x 8 Reps
Dumbbell Bent-Over Reverse Fly
3 Sets x 8 Reps
Thu
Workout 4- Bi and Tri
Est. 0 min
7 exercises
Dumbbell Seated Bicep Curl
3 Sets x 8 Reps
Dumbbell Hammer Curl
3 Sets x 8 Reps
Dumbbell Preacher Curl
3 Sets x 8 Reps
Dumbbell Rotational Curl
3 Sets x 8 Reps
Dumbbell Tricep Extension (Floor, Supine)
3 Sets x 8 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 8 Reps
Dumbbell Bent-Over Tricep Extension
3 Sets x 8 Reps
Fri
Workout 5- legs and glutes
Est. 0 min
9 exercises
Dumbbell Lunge
3 Sets x 8 Reps
Dumbbell Squat
3 Sets x 8 Reps
Glute Kickback (Kneeling)
3 Sets x 8 Reps
Dumbbell Stiff-Leg Deadlift
3 Sets x 8 Reps
Dumbbell Plie Squat
3 Sets x 8 Reps
Bodyweight Step-Up
3 Sets x 8 Reps
Dumbbell Step-Up
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Cable Hip Abduction
3 Sets x 8 Reps
Sat
Workout 6- abs
Est. 0 min
8 exercises
Stability Ball Trunk Rotation
3 Sets x 8 Reps
Barbell Ab Rollout (Kneeling)
3 Sets x 8 Reps
Alternating Heel Touch
3 Sets x 8 Reps
Leg Slide
3 Sets x 8 Reps
Cable Crunch
3 Sets x 8 Reps
Bench Hip Thrust
3 Sets x 8 Reps
Alternating Floor Leg Raise
3 Sets x 8 Reps
Bird Dog
3 Sets x 8 Reps
