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3 Day Push Pull Leg - dumbbells
Bulking
Intermediate
Dumbbell
Plan Details
The 3 Day Push Pull Leg - dumbbells routine by willyusa is a 7 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
This workout is planned to cover all body muscles twice a week. Warm ups and Stretching are not included in this. This plan has 10 exercises planned for all days with 3 sets each.This will help in gaining muscles and losing weight simultaneously with proper diet. So lets start with Monday , we will do push workout giving priority to Shoulders. Monday - Shoulder ( 5 exercises with good/heavy weights) - Triceps (3 exs) - Chest ( 2 super sets with moderate weights ) On Thursday we will repeat the push workout , but this time priority will be given to chest. Triceps will remain constant. Thursday - Chest( 5 exercises with good/heavy weights) - Triceps (3 exs) - Shoulders ( 2 super-sets with moderate weights) On Tuesdays and Fridays we will do Pull workout. We will cover Back - Biceps and Forearms in these days. Given priority to Back on Tuesday and Biceps on Friday. Forearms will remain constant. Tuesday Back( 5 exercises with good/heavy weights) - Forearms (3 exs) - Biceps ( 2 super-sets with moderate weights) Friday Biceps( 5 exercises with good/heavy weights) - Forearms (3 exs) - Back ( 2 super-sets with moderate weights ) Now on Wednesdays and Saturdays we have Legs and Abs giving equal priority to both. Do this for 6 days regularly and share your feedbacks Enjoy and Cheers
Routine detail
Mon
Push(Chest - Triceps- Shoulder)
Est. 112 min
17 exercises
Dumbbell One-Arm Front Raise
3 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Dumbbell Seated Shoulder Press
3 Sets x 10 Reps
Dumbbell Shoulder Shrug
3 Sets x 10 Reps
Weight Plate Front Raise
3 Sets x 10 Reps
Dumbbell Tricep Extension
3 Sets x 10 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 10 Reps
Dumbbell Seated Tricep Press
3 Sets x 8 Reps
Dumbbell Incline Fly With A Twist
3 Sets x 10 Reps
Dumbbell Bench Press
3 Sets x 10 Reps
Dumbbell Deep Push-Up
3 Sets x 10 Reps
Dumbbell Fly
3 Sets x 10 Reps
Push-Up (Close Hand)
3 Sets x 8 Reps
Dumbbell Incline Bench Press (Hammer Grip)
3 Sets x 8 Reps
Dumbbell Pullover
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Decline Crunch
3 Sets x 10 Reps
Tue
Rest
Est. 0 min
0 exercises
This day is empty
Wed
Leg- Abs
Est. 78 min
12 exercises
Dumbbell Squat
3 Sets x 10 Reps
Dumbbell Lunge
3 Sets x 10 Reps
Jump Squat
3 Sets x 10 Reps
Dumbbell Side Bend
3 Sets x 10 Reps
Kettlebell Front Squat
3 Sets x 10 Reps
Dumbbell Calf Raise
3 Sets x 10 Reps
Decline Bench Ab Reach
3 Sets x 10 Reps
Mountain Climber
3 Sets x 10 Reps
Dumbbell Plie Squat
3 Sets x 8 Reps
Single-Leg Calf Raise
3 Sets x 8 Reps
Prisoner Squat
3 Sets x 8 Reps
Weight Plate Russian Twist
3 Sets x 8 Reps
Thu
Rest
Est. 0 min
0 exercises
This day is empty
Fri
Pull ( Back- biceps)
Est. 102 min
15 exercises
Push-Up
3 Sets x 10 Reps
Dumbbell One-Arm Row
3 Sets x 10 Reps
Dumbbell Deadlift
3 Sets x 10 Reps
Dumbbell Prone Incline Shrug
3 Sets x 10 Reps
Dumbbell Bent-Over Row (Palms in)
3 Sets x 10 Reps
Kettlebell Alternating Row
3 Sets x 10 Reps
Dumbbell Alternating Reverse Curl
3 Sets x 10 Reps
Dumbbell One-Arm Wrist Curl (Pronated)
3 Sets x 10 Reps
Dumbbell Supinated One-Arm Wrist Curl
3 Sets x 10 Reps
Dumbbell Hammer Curl
3 Sets x 10 Reps
Dumbbell Seated Bicep Curl
3 Sets x 10 Reps
Decline Crunch
3 Sets x 10 Reps
Dumbbell Wrist Curl (Palms Down)
3 Sets x 8 Reps
Dumbbell Wrist Curl (Palms Up)
3 Sets x 8 Reps
Dumbbell Hammer Curl (Cross Body)
3 Sets x 8 Reps
Sat
Cardio
Est. 0 min
0 exercises
This day is empty
Sun
Rest
Est. 0 min
0 exercises
This day is empty
