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  • Dumbbell Plan: 6 - Days Split

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    divyarajarajan
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    This 6-day dumbbell workout plan splits the body into upper body, lower body, and full body days. Each day focuses on a combination of compound and isolation exercises done for 3 sets of 12-15 reps (or other specified reps) with dumbbells, including presses, rows, curls, lunges, and core exercises. Dynamic stretches are done before and after each workout.

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    DUMBBELLHOMEWORKOUTPLAN-210819-054652

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    This 6-day dumbbell workout plan splits the body into upper body, lower body, and full body days. Each day focuses on a combination of compound and isolation exercises done for 3 sets of 12-15 reps (or other specified reps) with dumbbells, including presses, rows, curls, lunges, and core exercises. Dynamic stretches are done before and after each workout.

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    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Flag for inappropriate content
    13 views35 pages

    Dumbbell Plan: 6 - Days Split

    Uploaded by

    divyarajarajan
    This 6-day dumbbell workout plan splits the body into upper body, lower body, and full body days. Each day focuses on a combination of compound and isolation exercises done for 3 sets of 12-15 reps (or other specified reps) with dumbbells, including presses, rows, curls, lunges, and core exercises. Dynamic stretches are done before and after each workout.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
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    of 35

    DUMBBELL PLAN

    6 - Days split
    DYNAMIC
    STRETCHES
    WIDE GRIP KNEE / NORMAL PUSHUPS
    ( 3*12-15 )
    DUMBELL SHOULDER PRESS SUPERSET W/
    DUMBELL SIDERAISES
    ( 3*12-15 )
    REAR DELT DUMBELL FLIES SUPERSETW/DUMBBELL
    FRONT RAISES
    ( 3*12-15 )
    DUMBBELL UPRIGHT ROWS
    ( 3*12 )
    DUMBELL SHRUGS
    ( 3* 20 )
    DUMBELL CURLS
    ( 3*12-15 )
    HAMMER CURLS
    ( 3*12-15 )
    CONCENTRATION CURLS
    ( 3*12-15 )
    DYNAMIC
    STRETCHES
    PUSHUPS
    (3*20 )
    FLOOR DUMBELLCHEST PRESS
    ( 3*12-15 )
    FLOOR INNER PEC DUMBBELLS
    FLY
    ( 3*12-15 )
    DECLINE PUSHUPS /
    KNEE PUSHUPS
    ( 3*FAILURE )
    HALF PULLUPS/PULLUPS
    ( 3*12-15 )
    DUMBELL DEADLIFTS
    ( 3*12-15 )
    DOUBLE ARM DUMBELL LAT ROWS
    ( 3*12-15 )
    DUMBBELL SINGLE ARM ROWS
    ( 3*12-15 )
    DYNAMIC
    STRETCHES
    DUMBBELL SKULL CRUSHER
    ( 3*12-15 )
    SINGLE ARM DUMBELL TRICEP EXTENSION
    ( 3*12 EACH )
    DOUBLE ARM DUMBELL TRICEPEXTENSION
    ( 3*12 EACH )
    GOBLET SQUATS
    ( 3*12-15 )
    WEIGHTED LUNGES
    ( 3* 24 STEPS EACH LEG )
    WALL SIT
    ( 3* 40 SECONDS)
    LEG RAISES / FLOOR LEG RAISES
    ( 3*12-15 )
    DUMBBELL WEIGHTED CRUNCHES
    ( 3*12-15 )

    WITH DUMBBELL
    PLANK
    ( 3*FAILURE )

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