Full body - MEV
General
Beginner
Dumbbell
Plan Details
The Full body - MEV routine by mark.a.mark is a 6 day workout plan. It is a beginner level plan to achieve general fitness goals.
All muscles at minimum effective volume. Work 1-2 muscles through: https://www.reddit.com/r/weightroom/comments/6674a4/dr_mike_israetels_training_tips_for_hypertrophy/
Routine detail
Day 1
Flat - full body
Est. 73 min
9 exercises
Dumbbell One-Arm Row
3 Sets x 10 Reps
Dumbbell Bench Press
4 Sets x 10 Reps
Chin-Up with Knee Raise
1 Set x 12 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 10 Reps
Dumbbell Cross Tricep Extension (Supine)
3 Sets x 12 Reps
Dumbbell Lunge
4 Sets x 12 Reps
Dumbbell Seated Shoulder Press
2 Sets x 12 Reps
Dumbbell Wrist Curl (Palms Up)
2 Sets x 12 Reps
Deadhang
1 Set
Day 2
Bi (1x15) & abs
Est. 21 min
4 exercises
Dumbbell Concentration Curl
1 Set x 15 Reps
Hanging Knee Raise
2 Sets x 12 Reps
Plank
2 Sets
Deadhang
1 Set
Day 3
Incline - full body
Est. 77 min
9 exercises
Dumbbell One-Arm Row
4 Sets x 15 Reps
Dumbbell Incline Bench Press (Hammer Grip)
4 Sets x 10 Reps
Chin-Up with Knee Raise
1 Set x 12 Reps
Dumbbell Incline Alternating Hammer Curl
3 Sets x 12 Reps
Dumbbell Seated One-Arm Tricep Extension
3 Sets x 10 Reps
Dumbbell Lunge
4 Sets x 12 Reps
Dumbbell Seated Shoulder Press
2 Sets x 10 Reps
Dumbbell One-Arm Wrist Curl
2 Sets x 12 Reps
Deadhang
1 Set
Day 4
Bi (1x15) & abs
Est. 21 min
4 exercises
Dumbbell Concentration Curl
1 Set x 15 Reps
Hanging Knee Raise
2 Sets x 12 Reps
Plank
2 Sets
Deadhang
1 Set
Day 5
Flys - full body
Est. 61 min
7 exercises
Dumbbell Fly
4 Sets x 15 Reps
Chin-Up with Knee Raise
4 Sets x 12 Reps
Dumbbell Alternating Preacher Curl (Hammer)
3 Sets x 12 Reps
Dumbbell Cross Tricep Extension (Supine)
3 Sets x 12 Reps
Dumbbell Alternating Deltoid Raise
2 Sets x 12 Reps
Parallel Bar Hip Raise
2 Sets x 12 Reps
Deadhang
1 Set
Day 6
Abs (Sat & Sun)
Est. 16 min
3 exercises
Hanging Knee Raise
2 Sets x 12 Reps
Plank
2 Sets
Deadhang
1 Set
