Base 6 exercises
General
Beginner
Dumbbell
Plan Details
The Base 6 exercises routine by kriger is a 6 day workout plan. It is a beginner level plan to achieve general fitness goals.
Routine detail
Day 1
Deadlift
Est. 40 min
2 exercises
Back Hyperextension
5 Sets x 8 Reps
Barbell Deadlift
5 Sets x 8 Reps
Day 2
Tricep Dips
Est. 39 min
2 exercises
Weighted Tricep Dip
5 Sets x 8 Reps
Single-Leg Calf Raise
5 Sets x 8 Reps
Day 3
Pull Ups
Est. 41 min
2 exercises
Weighted Pull-Up
5 Sets x 8 Reps
Chin-Up with Knee Raise
5 Sets x 8 Reps
Day 4
Squats
Est. 60 min
3 exercises
Dumbbell Plie Squat
5 Sets x 8 Reps
Dumbbell Tricep Extension (Supine)
5 Sets x 8 Reps
Dumbbell One-Arm Shoulder Press
5 Sets x 8 Reps
Day 5
Bent Over Row
Est. 64 min
4 exercises
Barbell Bent-Over Row
5 Sets x 8 Reps
Dumbbell One-Arm Row
5 Sets x 8 Reps
Hanging Leg Raise
2 Sets x 15 Reps
Leg Raise
2 Sets x 50 Reps
Day 6
Bench Press Incline
Est. 81 min
4 exercises
Dumbbell Incline Bench Press
5 Sets x 8 Reps
Dumbbell Incline Bench Press (Hammer Grip)
5 Sets x 8 Reps
Barbell Curl
5 Sets x 8 Reps
Barbell Reverse Curl
5 Sets x 8 Reps
