Legs/Torso/Arms 6 day mostly dumbbells and barbells.

Transform your physique with this intense 6-day workout program focused on legs, torso, and arms, utilizing primarily dumbbells and barbells. Over the course of one week, you'll engage in a variety of exercises designed to build strength and muscle definition, targeting key areas like your back, chest, arms, and shoulders. Each session combines compound movements and isolation exercises to maximize your gains and keep your workouts dynamic. Get ready to push your limits and achieve your fitness goals with this comprehensive routine!

Hypertrophy, old school long time proven exercises. Nothing fancy. Mostly barbells and dumbbells.

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Week 1

Pull-Up (Bodyweight)

Meadow Row

Dumbbell Row

Incline Bench Press (Dumbbell)

Incline Chest Fly (Dumbbell)

Back-Chest

Standing Behind Neck Shoulder Press (Barbell)

Preacher Curl (Barbell)

French Press

Spider Curl

Tricep Pushdown (Cable)

Lateral Raise (Cable)

Squat (Smith Machine)

Split Squat (Smith Machine)

Standing Calf Raise

Romanian Deadlift (Barbell)

Hyperextension

Hamstring Curl

Legs

Bench Press (Barbell)

Incline Bench Press (Barbell)

Chest Fly (Dumbbell)

Barbell Row

Chin-Up (Bodyweight)

Chest-Back

Military Press (Barbell)

JM Press

Bicep Curl (Cable)

Overhead Tricep Extension (Cable)

Incline Curl (Dumbbell)

One Arm Lateral Raise (Dumbbell)

Arms

Squat (Low Bar)

Bulgarian Split Squat (Dumbbell)

Leg Extension

Seated Hamstring Curl

Lying Leg Curl

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