6 Week Strong & Sexy Plan (Dumbbells)

  • Intro Strong And Sexy Plan

  • DAY 1 - Chest

    Cardio Finisher - Duration 10 Minutes
    30 second sprints x 1 minute walk = complete 6 rounds

  • Day 2 - Back

    Cardio Finisher - Duration 15 Minutes (choose one below)

    Treadmill - Incline 15, Speed 2.3
    Elliptical - Resistance 5
    Stair Machine - Level 8
    Stationary Bicycle - Resistance 8
    Jogging Outdoors

  • Day 3 - Legs

    Cardio Finisher - Duration 10 Minutes
    30 second sprints x 1 minute walk = complete 6 rounds

  • Day 4 - Shoulders

    Cardio Finisher - Duration 15 Minutes (choose one below)

    Treadmill - Incline 15, Speed 2.3
    Elliptical - Resistance 5
    Stair Machine - Level 8
    Stationary Bicycle - Resistance 8
    Jogging Outdoors

  • Day 5 - Arms

    Cardio Finisher - Duration 10 Minutes
    30 second sprints x 1 minute walk = complete 6 rounds

  • Day 6 - Abs

    Cardio Finisher - Duration 20 Minutes (choose one below)

    Treadmill - Incline 15, Speed 2.3
    Elliptical - Resistance 5
    Stair Machine - Level 8
    Stationary Bicycle - Resistance 8
    Jogging Outdoors

  • Day 7 Rest
    385 KB

    Day 7 Rest

    385 KB

  • Day 8 - Chest

    Cardio Finisher - Duration 15 Minutes (choose one below)

    Treadmill - Incline 15, Speed 2.3
    Elliptical - Resistance 5
    Stair Machine - Level 8
    Stationary Bicycle - Resistance 8
    Jogging Outdoors

  • Day 9 - Back

    Cardio Finisher - Duration 12 Minutes
    30 second sprints x 1 minute walk = complete 8 rounds

  • Day 10 - Legs

    Cardio Finisher - Duration 15 Minutes (choose one below)

    Treadmill - Incline 15, Speed 2.3
    Elliptical - Resistance 5
    Stair Machine - Level 8
    Stationary Bicycle - Resistance 8
    Jogging Outdoors

  • Day 11 - Shoulders

    Cardio Finisher - Duration 12 Minutes
    30 second sprints x 1 minute walk = complete 8 rounds

  • Day 12- Arms

    Cardio Finisher - Duration 15 Minutes (choose one below)

    Treadmill - Incline 15, Speed 2.3
    Elliptical - Resistance 5
    Stair Machine - Level 8
    Stationary Bicycle - Resistance 8
    Jogging Outdoors

  • Day 13- Abs

    Cardio Finisher - Duration 15 Minutes
    30 second sprints x 1 minute walk = complete 10 rounds

  • Day 14 Rest
    389 KB

    Day 14 Rest

    389 KB

  • DAY 15 - Chest

  • Day 16 - Back

  • Day 17 - Legs

  • Day 18 - Shoulders

  • Day 19 - Arms

  • Day 20 - Abs

  • Day 21 Rest
    390 KB

    Day 21 Rest

    390 KB

  • Day 22 - Chest

  • Day 23 - Back