6 Day Ppl Dumbbell Workout Plan Dumbbell Workout Plan Dumbbel Workout 1: chest & back. push ups 4 sets x as many good reps as possible. incline high row 4 sets x 8 12 reps. flat dumbbell bench press 4 sets x 10 15 reps. dumbbell pullover 4 sets x 12 15 reps. weighted crunch 3 sets x 15 20 reps. Dumbbell hip thrust: 3 sets x 10 reps. dumbbell calf raises: 4 sets x 15 reps. ab crunches: 3 sets x 20 reps. lying leg raises with hip thrust: 4 sets x 10 15 reps. toe touch crunch: 4 sets x 10 15 reps. after you complete one cycle doing these three sets of push, pull, and leg days, repeat it for the next three days.
Bigger Arms Workout 3 x 15 20. 2. full body workout. the full body workout routine involves training every muscle, from the upper to the lower body. the total body workout program builds muscles and strength and enhances cardiovascular fitness. here’s a 6 day full body dumbbell workout routine that includes training 30 minutes each day. 6 day dumbbell workout split overview. this workout can be performed for up to 12 weeks. it follows a push pull legs workout scheme. as a result, you’ll train each muscle group at least twice per week. some supporting muscle groups (especially the back and shoulders) are indirectly targeted even more than that. Dumbbell squeeze press. single arm overhead tricep extension. incline curl. dumbbell pullover. dumbbell tate press. incline prone bicep curl. these dumbbell exercises for chest and arms will also help you design a superset or tri set workout routine. let’s see how to perform these exercises step by step. A 6 day split is one of the most effective workout splits for accelerating and maximizing muscle growth and strength. however, this is usually only true for those who have a solid foundation in fitness. if you are new to lifting weights, a 3 day, 4 day, and at most, 5 day workout split is typically better as it allows for enough recovery time.
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