6 Day Dumbbell Strength and Endurance - JEFIT

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6 Day Dumbbell Strength and Endurance - JEFIT

6 Day Dumbbell Strength and Endurance banner

6 Day Dumbbell Strength and Endurance

General

Advanced

Body

Plan Details

The 6 Day Dumbbell Strength and Endurance routine by krayden88 is a 6 day workout plan. It is an advanced level plan to achieve general fitness goals.

Routine detail

Mon

Bicep and Abs

Est. 102 min

12 exercises

Dumbbell Incline Curl Demonstration

Dumbbell Incline Curl

3 Sets x 8 Reps

Dumbbell Concentration Curl Demonstration

Dumbbell Concentration Curl

3 Sets x 8 Reps

Dumbbell One-Arm Preacher Curl Demonstration

Dumbbell One-Arm Preacher Curl

3 Sets x 8 Reps

Dumbbell Alternating Bicep Curl Demonstration

Dumbbell Alternating Bicep Curl

3 Sets x 8 Reps

Dumbbell Alternating Hammer Curl Demonstration

Dumbbell Alternating Hammer Curl

3 Sets x 8 Reps

Dumbbell Hammer Curl (Cross Body) Demonstration

Dumbbell Hammer Curl (Cross Body)

3 Sets x 8 Reps

Crunch Demonstration

Crunch

3 Sets x 50 Reps

Plank Demonstration

Plank

3 Sets

Dumbbell Side Bend Demonstration

Dumbbell Side Bend

4 Sets x 10 Reps

Bench Crunch Demonstration

Bench Crunch

3 Sets x 50 Reps

Abdominal Pendulum Demonstration

Abdominal Pendulum

3 Sets x 30 Reps

Elliptical Training Demonstration

Elliptical Training

1 Set

Tue

Chest and Tricep

Est. 117 min

14 exercises

Bench Dip Demonstration

Bench Dip

3 Sets x 8 Reps

Dumbbell Seated One-Arm Tricep Extension Demonstration

Dumbbell Seated One-Arm Tricep Extension

3 Sets x 8 Reps

Dumbbell One-Arm Tricep Kickback Demonstration

Dumbbell One-Arm Tricep Kickback

3 Sets x 8 Reps

Dumbbell Decline Bench Press Demonstration

Dumbbell Decline Bench Press

3 Sets x 8 Reps

Dumbbell Bench Press Demonstration

Dumbbell Bench Press

3 Sets x 8 Reps

Dumbbell Fly Demonstration

Dumbbell Fly

3 Sets x 8 Reps

Push-Up Demonstration

Push-Up

3 Sets x 8 Reps

Dumbbell Decline Fly Demonstration

Dumbbell Decline Fly

3 Sets x 8 Reps

Dumbbell Incline Bench Press Demonstration

Dumbbell Incline Bench Press

3 Sets x 8 Reps

Dumbbell Incline Fly Demonstration

Dumbbell Incline Fly

3 Sets x 8 Reps

Air Bike Demonstration

Air Bike

3 Sets x 80 Reps

Plank Demonstration

Plank

3 Sets

Crunch Demonstration

Crunch

3 Sets x 50 Reps

Elliptical Training Demonstration

Elliptical Training

1 Set

Wed

Shoulders and Back

Est. 112 min

16 exercises

Dumbbell One-Arm Row Demonstration

Dumbbell One-Arm Row

3 Sets x 8 Reps

Machine Lat Pulldown (Reverse Grip) Demonstration

Machine Lat Pulldown (Reverse Grip)

3 Sets x 8 Reps

Cable Lat Pulldown (Wide Grip) Demonstration

Cable Lat Pulldown (Wide Grip)

3 Sets x 8 Reps

Cable Deadlift Demonstration

Cable Deadlift

3 Sets x 8 Reps

Dumbbell Bent-Over Row Demonstration

Dumbbell Bent-Over Row

3 Sets x 8 Reps

Cable Front Lat Pulldown (Close Grip) Demonstration

Cable Front Lat Pulldown (Close Grip)

3 Sets x 8 Reps

Dumbbell Lateral Raise Demonstration

Dumbbell Lateral Raise

3 Sets x 8 Reps

Dumbbell One-Arm Front Raise Demonstration

Dumbbell One-Arm Front Raise

3 Sets x 8 Reps

Dumbbell Upright Row Demonstration

Dumbbell Upright Row

3 Sets x 8 Reps

Dumbbell Seated Shoulder Press Demonstration

Dumbbell Seated Shoulder Press

3 Sets x 8 Reps

Crunch Demonstration

Crunch

3 Sets x 8 Reps

Plank Demonstration

Plank

3 Sets

Rotational Crunch Demonstration

Rotational Crunch

3 Sets x 8 Reps

Scissor Kick Demonstration

Scissor Kick

3 Sets x 8 Reps

Dumbbell Side Bend Demonstration

Dumbbell Side Bend

3 Sets x 8 Reps

Elliptical Training Demonstration

Elliptical Training

1 Set

Thu

Legs

Est. 105 min

12 exercises

Bodyweight Calf Raise Demonstration

Bodyweight Calf Raise

4 Sets x 20 Reps

Dumbbell Calf Raise Demonstration

Dumbbell Calf Raise

4 Sets x 10 Reps

Dumbbell Lunge Demonstration

Dumbbell Lunge

3 Sets x 8 Reps

Prisoner Squat Demonstration

Prisoner Squat

4 Sets x 25 Reps

Dumbbell Reverse Lunge Demonstration

Dumbbell Reverse Lunge

3 Sets x 8 Reps

Dumbbell Decline Bench Lunge Demonstration

Dumbbell Decline Bench Lunge

3 Sets x 10 Reps

Dumbbell Iron Cross Demonstration

Dumbbell Iron Cross

3 Sets x 10 Reps

Dumbbell Jump Squat Demonstration

Dumbbell Jump Squat

3 Sets x 10 Reps

Cable Hip Abduction Demonstration

Cable Hip Abduction

3 Sets x 12 Reps

Glute Kickback (Kneeling) Demonstration

Glute Kickback (Kneeling)

4 Sets x 20 Reps

Bridge Demonstration

Bridge

4 Sets

Elliptical Training Demonstration

Elliptical Training

1 Set

Fri

Bicep, Tricep, Back

Est. 107 min

15 exercises

Dip Demonstration

Dip

3 Sets x 8 Reps

Bench Dip Demonstration

Bench Dip

3 Sets x 8 Reps

Tricep Push-Up Demonstration

Tricep Push-Up

3 Sets x 8 Reps

Dumbbell Alternating Bicep Curl Demonstration

Dumbbell Alternating Bicep Curl

3 Sets x 8 Reps

Dumbbell Hammer Curl (Cross Body) Demonstration

Dumbbell Hammer Curl (Cross Body)

3 Sets x 8 Reps

Dumbbell Concentration Curl Demonstration

Dumbbell Concentration Curl

3 Sets x 8 Reps

Dumbbell One-Arm Row Demonstration

Dumbbell One-Arm Row

3 Sets x 8 Reps

Back Hyperextension Demonstration

Back Hyperextension

3 Sets x 8 Reps

Cable Lat Pulldown (Wide Grip) Demonstration

Cable Lat Pulldown (Wide Grip)

3 Sets x 8 Reps

Dumbbell Seated One-Arm Tricep Extension Demonstration

Dumbbell Seated One-Arm Tricep Extension

3 Sets x 8 Reps

Air Bike Demonstration

Air Bike

3 Sets x 8 Reps

Plank Demonstration

Plank

3 Sets

Dumbbell Side Bend Demonstration

Dumbbell Side Bend

3 Sets x 8 Reps

Side Bridge Demonstration

Side Bridge

3 Sets

Elliptical Training Demonstration

Elliptical Training

1 Set

Sat

Chest and Abs

Est. 100 min

14 exercises

Dumbbell Bench Press Demonstration

Dumbbell Bench Press

3 Sets x 8 Reps

Dumbbell Incline Bench Press Demonstration

Dumbbell Incline Bench Press

3 Sets x 8 Reps

Dumbbell Incline Fly Demonstration

Dumbbell Incline Fly

3 Sets x 8 Reps

Dumbbell Decline Bench Press Demonstration

Dumbbell Decline Bench Press

3 Sets x 8 Reps

Dumbbell Deep Push-Up Demonstration

Dumbbell Deep Push-Up

3 Sets x 8 Reps

Dumbbell Fly Demonstration

Dumbbell Fly

3 Sets x 8 Reps

Dumbbell Decline Fly Demonstration

Dumbbell Decline Fly

3 Sets x 8 Reps

Crunch Demonstration

Crunch

3 Sets x 8 Reps

Dumbbell Side Bend Demonstration

Dumbbell Side Bend

3 Sets x 8 Reps

Bench Crunch Demonstration

Bench Crunch

3 Sets x 8 Reps

Cross Body Crunch Demonstration

Cross Body Crunch

3 Sets x 8 Reps

Scissor Kick Demonstration

Scissor Kick

3 Sets x 8 Reps

Abdominal Pendulum Demonstration

Abdominal Pendulum

3 Sets x 8 Reps

Elliptical Training Demonstration

Elliptical Training

1 Set