Jefit 6-Day Split DB Strength Program
General
Intermediate
Dumbbell
Plan Details
The Jefit 6-Day Split DB Strength Program routine by dlsu23 is a 8 day workout plan. It is an intermediate level plan to achieve general fitness goals.
This is a 6-day split dumbbell only strength training program for intermediate and advanced gym goers. Try using the following training format. Monday - Day 1 / Dumbbell Push Workout Tuesday - Day 2 / Dumbbell Pull Workout Wednesday - Day 3 / Dumbbell Leg Workout Thursday - REST Friday - Day 4 / Repeat Monday workout Saturday - Dy 5 / Repeat Tuesday workout Sunday - Day 6 / Repeat Wednesday workout Monday - REST Stay Strong Together, MICHAEL WOOD, CSCS Jefit
Routine detail
Day 1
Push Workout A
Est. 115 min
13 exercises
Dumbbell Bench Press
4 Sets x 12,10,8,8 Reps
Dumbbell Incline Bench Press
4 Sets x 12,10,8,8 Reps
Dumbbell Lateral Raise
4 Sets x 12,10,8,8 Reps
Dumbbell Seated Arnold Press
4 Sets x 10 Reps
Dumbbell Seated Tricep Press
4 Sets x 12,10,8,8 Reps
Dumbbell Seated Shoulder Press
4 Sets x 10 Reps
Barbell Bench Press
4 Sets x 10 Reps
Barbell Incline Bench Press
4 Sets x 10 Reps
Barbell Overhead Tricep Extension
4 Sets x 10 Reps
Barbell Push Press Behind the Neck
4 Sets x 10 Reps
Machine Fly
4 Sets x 10 Reps
Machine Seated Tricep Dip
4 Sets x 10 Reps
Machine Inner Chest Press
4 Sets x 10 Reps
Day 2
Pull Workout A
Est. 98 min
11 exercises
Dumbbell Hammer Curl
4 Sets x 15,12,12,12 Reps
Dumbbell Incline Bench Row
4 Sets x 8 Reps
Dumbbell Bent-Over Row
4 Sets x 8 Reps
Dumbbell Pullover
4 Sets x 15,12,10,10 Reps
Dumbbell Bent-Over Reverse Fly
4 Sets x 15,12,10,10 Reps
Dumbbell Seated Bicep Curl
4 Sets x 15,15,12,12 Reps
Barbell Bent-Over Row
4 Sets x 10 Reps
Barbell Curl (Close Grip)
4 Sets x 10 Reps
Cable Seated Row
4 Sets x 10 Reps
Dumbbell Concentration Curl
4 Sets x 10 Reps
Machine Bicep Curl
4 Sets x 10 Reps
Day 3
Leg/Abs Workout A
Est. 118 min
14 exercises
Dumbbell Squat
4 Sets x 12,10,8,8 Reps
Dumbbell Lunge
4 Sets x 10 Reps
Bench Hip Thrust
4 Sets x 10 Reps
Machine Leg Press
4 Sets x 10 Reps
Dumbbell Stiff-Leg Deadlift
4 Sets x 8 Reps
Smith Machine Squat
4 Sets x 10 Reps
Machine Seated Leg Curl
4 Sets x 10 Reps
Machine Leg Extension
4 Sets x 10 Reps
Cable Kneeling Crunch (Rope)
4 Sets x 10 Reps
Parallel Bar Hip Raise
4 Sets x 10 Reps
Plank
4 Sets
Crunch
4 Sets x 10 Reps
Oblique Crunch
4 Sets x 10 Reps
Leg Raise
4 Sets x 10 Reps
Day 4
Rest Day
Est. 0 min
0 exercises
This day is empty
Day 5
Push Workout B
Est. 126 min
14 exercises
Dumbbell Fly
4 Sets x 12,10,8,8 Reps
Dumbbell Decline Press
4 Sets x 12,10,8,8 Reps
Dumbbell Seated Arnold Press
4 Sets x 10 Reps
Dumbbell Seated Side Lateral Raise
4 Sets x 10 Reps
Dip
4 Sets x 10 Reps
Machine Bench Press
4 Sets x 10 Reps
Dumbbell Shoulder Press
4 Sets x 12,10,8,8 Reps
Machine Shoulder Press
4 Sets x 10 Reps
Dumbbell Tricep Extension
4 Sets x 10 Reps
Smith Machine Bench Press
4 Sets x 10 Reps
Smith Machine Incline Bench Press
4 Sets x 10 Reps
Machine Seated Tricep Dip
4 Sets x 10 Reps
Machine Fly
5 Sets x 10 Reps
Cable Rope Face Pull
5 Sets x 10 Reps
Day 6
Pull Workout B
Est. 101 min
11 exercises
Dumbbell Zottman Curl
4 Sets x 15,12,10,10 Reps
Dumbbell One-Arm Row
4 Sets x 12,10,10,8 Reps
Dumbbell Alternating Preacher Curl
4 Sets x 10 Reps
Dumbbell Incline Row (Reverse Grip)
4 Sets x 12,10,8,8 Reps
Dumbbell Shoulder Shrug
4 Sets x 12,10,8,8 Reps
Dumbbell Alternating Hammer Curl
4 Sets x 10 Reps
Dumbbell Spider Curl
4 Sets x 15,12,10,10 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 10 Reps
Dumbbell Concentration Curl
4 Sets x 10 Reps
Barbell Curl
4 Sets x 10 Reps
Machine Bicep Curl
4 Sets x 10 Reps
Day 7
Leg/Abs Workout B
Est. 109 min
12 exercises
Dumbbell Deadlift
4 Sets x 12,10,8,8 Reps
Dumbbell Reverse Lunge
4 Sets x 12,10,8,8 Reps
Barbell Squat
4 Sets x 10 Reps
Dumbbell Squat
4 Sets x 10 Reps
Dumbbell Single-Leg Calf Raise
4 Sets x 12,12,10,10 Reps
Dumbbell Calf Raise
4 Sets x 15,15,12,12 Reps
Machine Leg Press
4 Sets x 10 Reps
Machine Calf Press
4 Sets x 10 Reps
Dumbbell Wood Chop
4 Sets x 10 Reps
Plank
4 Sets
Crunch
4 Sets x 10 Reps
Leg Raise
4 Sets x 10 Reps
Day 8
Rest Day
Est. 0 min
0 exercises
This day is empty
