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Dumbbell Pull/Push/Press Session
General
Intermediate
Dumbbell
Plan Details
The Dumbbell Pull/Push/Press Session routine by JefitTeam is a 2 day workout plan. It is an intermediate level plan to achieve general fitness goals.
This is a 2-day, intermediate, pull/push/press routine using dumbbells only. There are two training sessions to add to your legs/core days. The second session offers more volume with a slightly higher repetition sequence. Day 1 - 15 dumbbell exercise circuit. As you rest one movement you will quickly transition into your next exercise. Day 2 - is a similar training routine except that more that half of the exercises that you requires more repetitions compared to the first session. Stay Strong Together, MICHAEL WOOD, CSCS Jefit
Routine detail
Day 1
Workout 1
Est. 37 min
15 exercises
Dumbbell Bent-Over Row
1 Set x 8 Reps
Dumbbell Incline Bench Press
1 Set x 8 Reps
Dumbbell Hammer Shoulder Press
1 Set x 8 Reps
Dumbbell Bent-Over Row
1 Set x 10 Reps
Dumbbell Incline Bench Press
1 Set x 10 Reps
Dumbbell Hammer Shoulder Press
1 Set x 10 Reps
Dumbbell Bent-Over Row
1 Set x 12 Reps
Dumbbell Incline Bench Press
1 Set x 12 Reps
Dumbbell Hammer Shoulder Press
1 Set x 12 Reps
Dumbbell Alternating Bicep Curl
1 Set x 8 Reps
Dumbbell Tricep Extension
1 Set x 8 Reps
Dumbbell Alternating Bicep Curl
1 Set x 10 Reps
Dumbbell Tricep Extension
1 Set x 10 Reps
Dumbbell Alternating Bicep Curl
1 Set x 12 Reps
Dumbbell Tricep Extension
1 Set x 12 Reps
Day 2
Workout 2
Est. 39 min
15 exercises
Dumbbell Bent-Over Row
1 Set x 10 Reps
Dumbbell Incline Bench Press
1 Set x 10 Reps
Dumbbell Hammer Shoulder Press
1 Set x 10 Reps
Dumbbell Bent-Over Row
1 Set x 12 Reps
Dumbbell Incline Bench Press
1 Set x 12 Reps
Dumbbell Hammer Shoulder Press
1 Set x 12 Reps
Dumbbell Bent-Over Row
1 Set x 12 Reps
Dumbbell Incline Bench Press
1 Set x 12 Reps
Dumbbell Hammer Shoulder Press
1 Set x 12 Reps
Dumbbell Alternating Bicep Curl
1 Set x 10 Reps
Dumbbell Tricep Extension
1 Set x 10 Reps
Dumbbell Alternating Bicep Curl
1 Set x 10 Reps
Dumbbell Tricep Extension
1 Set x 10 Reps
Dumbbell Alternating Bicep Curl
1 Set x 12 Reps
Dumbbell Tricep Extension
1 Set x 12 Reps
