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Dumbbell Only(No bench)6 day Push Pull Legs
General
Intermediate
Dumbbell
Plan Details
The Dumbbell Only(No bench)6 day Push Pull Legs routine by SergioGomez6 is a 3 day workout plan. It is an intermediate level plan to achieve general fitness goals.
this program revolves around dumbbells only not other equipment ,with those with just dumbbells,I prefer adjustable dumbbells.for 1 arm bent over row put you have on your leg to support yourself instead of a bench,for the hip trust find a chair or sturdy table to support you.enjoy
Routine detail
Day 1
Dumbbell Push
Est. 58 min
8 exercises
Dumbbell Floor press
3 Sets x 8 Reps
Dumbbell Hammer Shoulder Press
3 Sets x 8 Reps
Standing Chest press
3 Sets x 12 Reps
Dumbbell Shoulder Shrug
3 Sets x 12 Reps
Standing Dumbbell Fly
3 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Dumbbell Tricep Extension
3 Sets x 12 Reps
Dumbbell One-Arm Tricep Extension (Supinated)
3 Sets x 12 Reps
Day 2
Dumbbell Pull
Est. 63 min
8 exercises
Dumbbell Deadlift
3 Sets x 8 Reps
Dumbbell Bent-Over Row
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 12 Reps
Dumbbell Farmer Walks
5 Sets
Dumbbell Bent-Over Reverse Fly
3 Sets x 12 Reps
Dumbbell Seated Bicep Curl
3 Sets x 12 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 12 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 12 Reps
Day 3
Dumbbell Legs
Est. 55 min
8 exercises
Dumbbell Squat
3 Sets x 8 Reps
Kettlebell Goblet Squat
3 Sets x 8 Reps
Dumbbell Stiff-Leg Deadlift
3 Sets x 8 Reps
Dumbbell Hip Thrust
3 Sets x 8 Reps
Dumbbell Lunge
3 Sets x 8 Reps
Dumbbell Calf Raise
3 Sets x 8 Reps
Dumbbell on Knees Rollouts
3 Sets x 10 Reps
Plank
3 Sets
