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DB PPL
General
Beginner
Dumbbell
Plan Details
The DB PPL routine by jared515 is a 12 day workout plan. It is a beginner level plan to achieve general fitness goals.
Routine detail
Mon
Pull - AM
Est. 32 min
5 exercises
Pull-Up
3 Sets x 8 Reps
Dumbbell Bent-Over Row
3 Sets x 8 Reps
Dumbbell Reverse Fly
3 Sets x 8 Reps
Dumbbell Shoulder Shrug
3 Sets x 8 Reps
Dumbbell Seated Bicep Curl
3 Sets x 8 Reps
Mon
Push - AM
Est. 27 min
4 exercises
Dumbbell Bench Press
3 Sets x 8 Reps
Dumbbell Incline Fly
3 Sets x 8 Reps
Dumbbell Seated Arnold Press
3 Sets x 8 Reps
Dumbbell Decline Tricep Extension
3 Sets x 8 Reps
Tue
AM
Est. 19 min
3 exercises
Plank
3 Sets
Push-Up
3 Sets x 10 Reps
Pull-Up
3 Sets x 8 Reps
Tue
Legs - AM
Est. 34 min
5 exercises
Dumbbell Squat
3 Sets x 8 Reps
Dumbbell Lunge
3 Sets x 8 Reps
Kettlebell Single-Leg Deadlift
3 Sets x 8 Reps
Dumbbell Calf Raise
3 Sets x 8 Reps
Hanging Knee Raise
3 Sets x 8 Reps
Wed
Pull - AM
Est. 32 min
5 exercises
Pull-Up
3 Sets x 8 Reps
Dumbbell Bent-Over Row
3 Sets x 8 Reps
Dumbbell Reverse Fly
3 Sets x 8 Reps
Dumbbell Shoulder Shrug
3 Sets x 8 Reps
Dumbbell Seated Bicep Curl
3 Sets x 8 Reps
Wed
Push - AM
Est. 27 min
4 exercises
Dumbbell Bench Press
3 Sets x 8 Reps
Dumbbell Incline Fly
3 Sets x 8 Reps
Dumbbell Seated Arnold Press
3 Sets x 8 Reps
Dumbbell Decline Tricep Extension
3 Sets x 8 Reps
Thu
AM
Est. 19 min
3 exercises
Plank
3 Sets
Push-Up
3 Sets x 10 Reps
Pull-Up
3 Sets x 8 Reps
Thu
Legs - AM
Est. 34 min
5 exercises
Dumbbell Squat
3 Sets x 8 Reps
Dumbbell Lunge
3 Sets x 8 Reps
Kettlebell Single-Leg Deadlift
3 Sets x 8 Reps
Dumbbell Calf Raise
3 Sets x 8 Reps
Hanging Knee Raise
3 Sets x 8 Reps
Fri
Pull - AM
Est. 32 min
5 exercises
Pull-Up
3 Sets x 8 Reps
Dumbbell Bent-Over Row
3 Sets x 8 Reps
Dumbbell Reverse Fly
3 Sets x 8 Reps
Dumbbell Shoulder Shrug
3 Sets x 8 Reps
Dumbbell Seated Bicep Curl
3 Sets x 8 Reps
Fri
Push - AM
Est. 27 min
4 exercises
Dumbbell Bench Press
3 Sets x 8 Reps
Dumbbell Incline Fly
3 Sets x 8 Reps
Dumbbell Seated Arnold Press
3 Sets x 8 Reps
Dumbbell Decline Tricep Extension
3 Sets x 8 Reps
Sat
AM
Est. 19 min
3 exercises
Plank
3 Sets
Push-Up
3 Sets x 10 Reps
Pull-Up
3 Sets x 8 Reps
Sat
Legs - AM
Est. 34 min
5 exercises
Dumbbell Squat
3 Sets x 8 Reps
Dumbbell Lunge
3 Sets x 8 Reps
Kettlebell Single-Leg Deadlift
3 Sets x 8 Reps
Dumbbell Calf Raise
3 Sets x 8 Reps
Hanging Knee Raise
3 Sets x 8 Reps
