6 day 1 hour Upper / Lower / Full Body Workout

By Myworkouts

	Advanced (3+ years)
	56 minutes/day \| 6 days/week
	Build Muscle, Bodybuilding
	2 x Dumbbell, Barbell, 1 x Dumbbell, Weight Plate, Bodyweight Show More

Average Exertion

Average Cardio Intensity

Split workout of:

Description

Week 1 Overview

Day 1:

Day 2:

Day 3:

Day 4:

Rest

Day 5:

Day 6:

Day 7:

Exercise	Sets	Reps	Rest
1.Dumbbell Push up	4 sets	8 reps	60s
2.Barbell Pendlay Row	4 sets	8 reps	60s
3.Standing Barbell Military Press (AKA Overhead Press)	4 sets	8 reps	60s
4.Bent Over Two-Dumbbell Row	4 sets	8 reps	60s
5.Alternate Hammer Curl	4 sets	8 reps	60s
6.Standing Dumbbell Triceps Extension	4 sets	8 reps	60s

Exercise	Sets	Reps	Rest
1.Dumbbell Lunges	4 sets	8 reps	60s
2.Barbell Farmer Carry (Single arm)	4 sets	8 reps	60s
3.Walking Dumbbell Lunge	4 sets	8 reps	60s
4.Barbell Straight-back Straight-leg Deadlift	4 sets	8 reps	60s
5.Single-Leg Donkey Calf Raise	4 sets	8 reps	60s

Exercise	Sets	Reps	Rest
1.Dumbbell Floor Fly	4 sets	5 reps	60s
2.Barbell Ground to Overhead	4 sets	8 reps	60s
3.Dumbbell Bicep Curl Pronated Grip	4 sets	8 reps	60s
4.Bent Over Barbell Row	4 sets	8 reps	60s
5.Stiff-Legged Dumbbell Deadlift	4 sets	8 reps	60s
6.Plie Dumbbell Squat	4 sets	8 reps	60s
7.Weighted Plank	4 sets	8 reps	60s

Exercise	Sets	Reps	Rest
1.Shoulder Tap Push-up with Dumbbell Pull Across	4 sets	10 reps	60s
2.Renegade Row	4 sets	10 reps	60s
3.Barbell Push Press	4 sets	10 reps	60s
4.Weighted Pullup	4 sets	10 reps	60s
5.Barbell Biceps Curl	4 sets	10 reps	60s
6.Bent Over Dumbbell Tricep Kickback	4 sets	10 reps	60s

Exercise	Sets	Reps	Rest
1.Goblet Squat	4 sets	10 reps	60s
2.Dumbbell Squat To Shoulder Press	4 sets	10 reps	60s
3.Kneeling Glute Kickback With Dumbbell	4 sets	10 reps	60s
4.Dumbbell Front Squat	4 sets	10 reps	60s
5.Barbell Cossack Squat	4 sets	10 reps	60s
6.Standing Two Dumbbell Calf Raise	4 sets	10 reps	60s

Exercise	Sets	Reps	Rest
1.Man Maker	4 sets	5 reps	60s
2.Weighted Pushup	4 sets	8 reps	60s
3.Front Two-Dumbbell Raise	4 sets	8 reps	60s
4.Reverse Grip Bent-Over Barbell Rows	4 sets	8 reps	60s
5.Barbell Lunge	4 sets	8 reps	60s
6.Squat Hold	4 sets	8 reps	60s
7.Weighted Decline Situp	4 sets	8 reps	60s

Date Created: 2/13/2022, UTC

Last Updated: 2/13/2022, UTC

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