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6 Day Full Body WorkoutCreated by sqrt
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Workout Programs → 6 Day Full Body Workout
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Summary
6 Workouts / 25 Exercises
4% Cardio / 96% Strength Training
Latest Exercisers
Workout Program Description
This is a complete weekly schedule for a cheap full body workout without expensive equipment. All that's required is a set of dumbbells, and Cardio can be performed in any way, expressed in this workout program as on a stationary bike.
Workouts
Day 1 - Biceps, Triceps, Abs (Mild - Quads, Calves, Hamstring)
Description
Focuses on Biceps and Triceps, and a main Abs workout also. Also mildly touches on Quads, Calves, and Hamstring exercises. Exercises are for each side, so two sets of 12 reps are one for each arm, unless the exercise involves both arms in which case the weight for both in accounted for. This also includes Day 1 of the current week of the Hundred Pushups Program
Suggested Schedule
This workout should be done weekly on:| Sun | Mon | Tue | Wed | Thur | Fri | Sat |
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Push-Ups Position yourself so that your hands are directly below your shoulders and toes are on the ground. Hold your body up with a straight back. Keep your head back and lower your chest down towards the g... |
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Concentration Curl 8 sets: 10 reps, 10 reps, 12 reps, 12 reps, 12 reps, 12 reps, 6 reps, 6 reps Sit on the end of a flat bench. Spread your legs apart into a V and lean forward slightly. Grasp the dumbbell in one hand with your palm facing upward. Rest your elbow on the inside of your thigh and ... |
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Tricep Extension - Dumbbell, Lying 1 set: reps Lay down on a flat bench with your head at the very end of the bench. Hold a dumbbell around the end with both hands (palms facing up). Your arms should be pointed almost straight up, but tilted a lit... |
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Hammer Curl - Standing 2 sets: 12 reps, 8 reps With a dumbbell in each hand, stand with your arms hanging at your sides, palms facing each other. Keep your elbows locked into your sides. Your upper body and elbows should remain in the same place d... |
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Lunges - Dumbbell 2 sets: 8 reps, 8 reps Hold a dumbbell in each hand and pull your shoulders back. Lift your chest up and look straight ahead. Position your right leg forward in a long stride. Your foot should be far enough in front of you ... |
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Plie Dumbbell Squat 1 set: 12 reps Position your feet 2-4 inches wider than your shoulders. Hold one dumbbell in front of your body. Point your toes out at a 45 degree angle. While standing upright, keep your knees slightly bent with y... |
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Tricep Extension - Dumbbell, One Arm Preparation: Position the dumbbell behind your neck with your elbow positioned upward. Execution: Extend your arm until straight. Return and repeat. Continue with opposite arm. Exercise description b... |
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Dumbbell Curl - Standing 2 sets: 12 reps, 8 reps Stand straight up, with your head up and your legs straight. Start with the dumbbells at arm's length with your palms facing in. Curl dumbbells up at the same time, twising your wrists on the way up. ... |
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Tricep Extension - Dumbbell, Standing 2 sets: reps, reps Hold two dumbbells, palms facing in. Bend over until your upper body is parallel to the floor. Pull your upper arms up to your sides but keep your lower arms vertical. Press dumbbells back in a semici... |
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Calf Raise - Dumbbell, Standing 1 set: reps Place a wooden block or something similar on the ground that is at least 2 - 3 inches tall. Grasp a dumbbell in each hand. Position your toes and balls of feet on the block with arches and heels exten... |
| There are other exercises for this workout, view them in the workout detail | |
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