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Push/Pull Upper Full Lower Dumbbell Split
General
Beginner
Dumbbell
Plan Details
The Push/Pull Upper Full Lower Dumbbell Split routine by jamesharp7 is a 3 day workout plan. It is a beginner level plan to achieve general fitness goals.
On day 1, do your Incline Bench and Lying Row at 30 degrees or so. On day 3, do your Reverse Flys at 30 degrees and your Incline Bench and Flys at 15 degrees.
Routine detail
Mon
Chest/Back
Est. 61 min
8 exercises
Dumbbell Incline Bench Press
3 Sets x 12 Reps
Dumbbell Bench Press
3 Sets x 12 Reps
Dumbbell Bent-Over Row
2 Sets x 12 Reps
Dumbbell Reverse Fly
2 Sets x 12 Reps
Dumbbell One-Arm Tricep Kickback
2 Sets x 12 Reps
Dumbbell Incline Curl
2 Sets x 12 Reps
Dumbbell Lateral Raise
2 Sets x 12 Reps
Sit-Up
3 Sets x 25 Reps
Wed
Legs
Est. 61 min
7 exercises
Dumbbell Lunge
3 Sets x 12 Reps
Dumbbell Step-Up
3 Sets x 12 Reps
Dumbbell Squat
3 Sets x 12 Reps
Dumbbell Stiff-Leg Deadlift
3 Sets x 12 Reps
Dumbbell Seated Calf Raise
2 Sets x 15 Reps
Single-Leg Calf Raise
2 Sets x 15 Reps
Jackknife Sit-Up
3 Sets x 25 Reps
Fri
Back/Chest
Est. 62 min
8 exercises
Dumbbell One-Arm Row
3 Sets x 12 Reps
Dumbbell Incline Bench Row
3 Sets x 12 Reps
Dumbbell Chicken Press
2 Sets x 12 Reps
Dumbbell Incline Fly
2 Sets x 12 Reps
Dumbbell Seated Bicep Curl
2 Sets x 12 Reps
Dumbbell Seated One-Arm Tricep Extension
2 Sets x 12 Reps
Dumbbell Shoulder Shrug
2 Sets x 15 Reps
Abdominal Hip Roll
3 Sets x 25 Reps
