The 6-12-25 workout protocol is a tough workout format that can be used to build lean muscle and burn body fat. This workout format makes the most of your time in the gym, helping you see results fast.

Complete 4 trisets of dumbell bench presses, dumbbell chest flies and dumbbell isolateral bench presses


Dumbbell bench presses – 4 sets of 6 reps, followed by 10 seconds of rest
Tempo: 2-0-1-0

  • Begin laying back on a bench, holding a dumbbell in each hand
  • Bend your elbows so that your hands are directly beside your shoulder joints and your palms are facing inward
  • Extend your arms and press the weight above your chest in a steady and controlled manner, bringing the dumbbells as close as possible without allowing them to touch
  • Pause briefly at the top of this movement before slowly lowering the weight back down to the starting position for one rep


Dumbbell chest flies – 4 sets of 12 reps, followed by 10 seconds of rest
Tempo: 2-0-2-0

  • Begin sitting on an inclined bench with your knees bent and your feet planted firmly on the floor
  • Hold a lightly weighted dumbbell in each hand
  • Keep your elbows slightly bent as you extend your arms outward until you form a “T” shape with your arms and torso
  • Keep your lower back pressed to the chair and your chest and core engaged as you lift each dumbbell upward simultaneously above your chest
  • Pause briefly before slowly lowering the dumbbells back to the starting position for one rep


Dumbbell isolateral bench presses – 4 sets of 25 reps, followed by 120 seconds (2 minutes) of rest
Tempo: 1-0-1-0

  • Begin laying on a flat bench with your feet planted firmly on the floor and a dumbbell in each hand
  • Bend your elbows 90 degrees and turn each palm inward to achieve your starting position
  • Without locking your elbow, press one arm upward until it is almost completely straight
  • Pause briefly at the top of this movement before bending the extended arm and lowering the dumbbell back down to the starting position
  • Repeat on the opposite arm for one rep

Complete 4 trisets of dumbbell incline curls, dumbbell hammer curls and dumbbell alternating curls

Dumbbell incline curls – 4 sets of 6 reps, followed by 10 seconds of rest
Tempo: 2-0-1-0

  • Begin sitting on an inclined bench with your knees bent and your feet planted firmly on the floor
  • Hold a lightly weighted dumbbell in each hand, arms extended at your sides
  • Bend your elbows and keep your wrists turned upwards towards your head as you lift the dumbbells up towards your chest
  • Pause briefly at the top of this movement before lowering the weights back down to the starting position in a controlled manner


Dumbbell hammer curls – 4 sets of 12 reps, followed by 10 seconds of rest
Tempo: 2-0-2-0

  • Begin sitting on an inclined bench with your knees bent and your feet planted firmly on the floor
  • Hold a lightly weighted dumbbell in each hand, arms extended at your sides and wrists turned inward towards your torso
  • Without moving your bicep, bend your elbow and lift your hand and forearm upward towards your chest
  • Your wrist should remain turned inward towards your torso throughout the duration of this movement
  • Pause briefly at the top of this movement before lowering the weight back to the starting position for one rep


Dumbbell alternating curls – 4 sets of 25 reps, followed by 120 seconds (2 minutes) of rest
Tempo: 1-0-1-0

  • Begin sitting on an inclined bench with your knees bent and your feet planted firmly on the floor
  • Hold a lightly weighted dumbbell in each hand, arms extended at your sides
  • Keeping your lower back pressed against the bench and your core engaged, bend your left elbow and lift the dumbbell up towards your chest
  • Pause briefly before releasing the dumbbell back to the starting position in a controlled manner
  • Repeat on the opposite arm for one rep