6 day - Full Body Super Sets
Bulking
Beginner
Dumbbell
Plan Details
The 6 day - Full Body Super Sets routine by ShaneKaahu is a 7 day workout plan. It is a beginner level plan to achieve bulking fitness goals.
Routine detail
Mon
Chest + Back
Est. 28 min
6 exercises
Barbell Bench Press
4 Sets x 15 Reps
Barbell Bent-Over Row
4 Sets x 15 Reps
Dumbbell Incline Bench Press
4 Sets x 15 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 15 Reps
Machine Fly
4 Sets x 15 Reps
Cable Shoulder Extension
4 Sets x 15 Reps
Tue
Legs + Shoulders + Abs
Est. 50 min
10 exercises
Barbell Squat
4 Sets x 15 Reps
Dumbbell Shoulder Press
4 Sets x 15 Reps
Machine Leg Curl (Prone)
4 Sets x 15 Reps
Dumbbell Lateral Raise
4 Sets x 15 Reps
Dumbbell Reverse Lunge
4 Sets x 15 Reps
Dumbbell Front Raise
4 Sets x 15 Reps
Crunch
4 Sets x 15 Reps
Reverse Crunch
4 Sets x 15 Reps
Alternating Heel Touch
4 Sets x 15 Reps
Side Bridge
4 Sets
Wed
Biceps + Triceps
Est. 28 min
6 exercises
EZ Bar Curl
4 Sets x 15 Reps
EZ Bar Tricep Extension
4 Sets x 15 Reps
Cable Rope Hammer Curl
4 Sets x 15 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 15 Reps
Dumbbell Incline Hammer Curl
4 Sets x 15 Reps
Dumbbell Cross Tricep Extension (Supine)
4 Sets x 15 Reps
Thu
?
Est. 0 min
0 exercises
This day is empty
Fri
Chest + Back
Est. 28 min
6 exercises
Barbell Bent-Over Row
4 Sets x 15 Reps
Barbell Bench Press
4 Sets x 15 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 15 Reps
Dumbbell Incline Bench Press
4 Sets x 15 Reps
Cable Shoulder Extension
4 Sets x 15 Reps
Machine Fly
4 Sets x 15 Reps
Sat
Legs + Shoulders + Abs
Est. 50 min
10 exercises
Dumbbell Shoulder Press
4 Sets x 15 Reps
Barbell Squat
4 Sets x 15 Reps
Dumbbell Lateral Raise
4 Sets x 15 Reps
Machine Leg Curl (Prone)
4 Sets x 15 Reps
Dumbbell Front Raise
4 Sets x 15 Reps
Dumbbell Reverse Lunge
4 Sets x 15 Reps
Crunch
4 Sets x 15 Reps
Reverse Crunch
4 Sets x 15 Reps
Alternating Heel Touch
4 Sets x 15 Reps
Side Bridge
4 Sets
Sun
Biceps + Triceps
Est. 28 min
6 exercises
EZ Bar Tricep Extension
4 Sets x 15 Reps
EZ Bar Curl
4 Sets x 15 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 15 Reps
Cable Rope Hammer Curl
4 Sets x 15 Reps
Dumbbell Cross Tricep Extension (Supine)
4 Sets x 15 Reps
Dumbbell Incline Hammer Curl
4 Sets x 15 Reps
