dumbbell everyday

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6 DAYS - Bulking - Beginner

Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine

This plan supports Interval mode and Audio Cue & Pro Tips

legs/shoulder 8 exercises, 1 hr 2 mins

	4x12 reps	rest: 60s
	4x12 reps	rest: 60s
Dumbbell Stiff-Leg Deadlift	4x12 reps	rest: 60s
Dumbbell Calf Raise	4x12 reps	rest: 60s
Dumbbell Seated Shoulder Press	3x15 reps	rest: 60s
	3x15 reps	rest: 60s
Bridge	4x12 reps	rest: 60s
Plank	3x12 reps	rest: 30s

back/biceps 6 exercises, 52 mins

Dumbbell Deadlift	3x10 reps	rest: 60s
Dumbbell Incline Bench Row	4x12 reps	rest: 60s
Dumbbell Incline Row (Reverse Grip)	4x12 reps	rest: 60s
Back Extension (Prone)	4x12 reps	rest: 60s
Dumbbell Incline Curl	3x15 reps	rest: 60s
Dumbbell Concentration Curl	3x15 reps	rest: 60s

chest/tricep 8 exercises, 1 hr 7 mins

Dumbbell Bench Press	4x12 reps	rest: 60s
Dumbbell Incline Bench Press	4x12 reps	rest: 60s
Dumbbell Deep Push-Up	4x12 reps	rest: 60s
Dumbbell Fly	4x12 reps	rest: 60s
Dumbbell Press (Close Grip)	3x15 reps	rest: 60s
Bench Dip	3x15 reps	rest: 60s
	3x15 reps	rest: 30s
Decline Bench Leg Raise	3x15 reps	rest: 30s

legs/shoulder 6 exercises, 48 mins

back/biceps 8 exercises, 1 hr 10 mins

Dumbbell One-Arm Row	6x12 reps	rest: 60s
Dumbbell One-Arm Pullover (Stability Ball)	4x12 reps	rest: 60s
Dumbbell Incline Row (Reverse Grip)	4x12 reps	rest: 60s
Superman	4x12 reps	rest: 60s
Dumbbell Reverse Bicep Curl	3x15 reps	rest: 60s
Dumbbell Spider Curl	3x15 reps	rest: 60s
	3x15 reps	rest: 30s
Table Pose	3x12 reps	rest: 30s

chest/tricep 6 exercises, 56 mins

Dumbbell Incline Fly	4x12 reps	rest: 60s
Dumbbell Fly	4x12 reps	rest: 60s
Dumbbell Deep Push-Up	4x12 reps	rest: 60s
Dumbbell Pullover	4x12 reps	rest: 60s
Dumbbell Tricep Extension (Supine)	3x15 reps	rest: 60s
Dumbbell Seated Tricep Press	3x15 reps	rest: 60s