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push/pull/legs home routine
AUDIO TIP
General
Beginner
Dumbbell
Plan Details
The push/pull/legs home routine routine by alexq123 is a 6 day workout plan. It is a beginner level plan to achieve general fitness goals.
Routine detail
Tue
Legs/core 1
Est. 0 min
10 exercises
Dumbbell Squat
3 Sets x 8 Reps
Dumbbell Lunge
3 Sets x 8 Reps
Kettlebell Single-Leg Deadlift
3 Sets x 8 Reps
Barbell Deadlift
3 Sets x 8 Reps
Dumbbell Side Bend
3 Sets x 8 Reps
Leg Raise
3 Sets x 8 Reps
Sit-Up
3 Sets x 8 Reps
Leg Pull-In
3 Sets x 8 Reps
Dumbbell Calf Raise
3 Sets x 8 Reps
Dumbbell Plie Squat
3 Sets x 8 Reps
Wed
Push 1
Est. 0 min
10 exercises
Push-Up
3 Sets x 10 Reps
Clap Push-Up
1 Set x 8 Reps
Weighted Bench Dip
3 Sets x 8 Reps
Dumbbell Fly
3 Sets x 10 Reps
Dumbbell Incline Bench Press
3 Sets x 10 Reps
Dumbbell Seated Shoulder Press
3 Sets x 10 Reps
Dumbbell Tate Press
3 Sets x 10 Reps
Dumbbell Seated One-Arm Tricep Extension
3 Sets x 8 Reps
Dumbbell Seated Front Raise (Hammer)
3 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Thu
Pull 1
Est. 0 min
11 exercises
Dumbbell Bent-Over Raise
3 Sets x 8 Reps
Dumbbell Wrist Curl (Palms Up)
1 Set x 8 Reps
Dumbbell Wrist Curl (Palms Down)
1 Set x 8 Reps
Dumbbell Bent-Over Row
3 Sets x 8 Reps
Dumbbell Shoulder Shrug
3 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 8 Reps
Barbell Incline Bench Pull
3 Sets x 8 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
Barbell Curl
3 Sets x 8 Reps
Barbell Shrug
3 Sets x 8 Reps
Fri
Legs/core 2
Est. 0 min
11 exercises
Dumbbell Squat
3 Sets x 8 Reps
Dumbbell Lunge
3 Sets x 8 Reps
Dumbbell Deadlift
3 Sets x 8 Reps
Barbell Romanian Deadlift
3 Sets x 8 Reps
Dumbbell Seated Calf Raise
3 Sets x 8 Reps
Barbell Split Jump
3 Sets x 8 Reps
Leg Raise
3 Sets x 8 Reps
Dumbbell Step-Up
3 Sets x 8 Reps
Bench Crunch
3 Sets x 8 Reps
Weight Plate Rotation
3 Sets x 8 Reps
Jump Rope
1 Set
Sat
Push 2
Est. 0 min
11 exercises
Push-Up
3 Sets x 10 Reps
Weighted Bench Dip
3 Sets x 8 Reps
Barbell Bench Press
3 Sets x 8 Reps
Dumbbell Seated Tricep Press
3 Sets x 8 Reps
Dumbbell Seated One-Arm Tricep Extension
3 Sets x 8 Reps
Dumbbell Bench Press
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Barbell Military Press
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Dumbbell Seated Front Raise (Hammer)
3 Sets x 8 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 8 Reps
Sun
Pull 2
Est. 0 min
10 exercises
Dumbbell One-Arm Row
3 Sets x 10 Reps
Dumbbell Shoulder Shrug
3 Sets x 15 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 10 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 10 Reps
Barbell Curl
3 Sets x 10 Reps
Dumbbell Pullover
3 Sets x 8 Reps
Dumbbell Wrist Curl (Palms Up)
1 Set x 15 Reps
Dumbbell Wrist Curl (Palms Down)
1 Set x 15 Reps
Dumbbell Incline Fly
3 Sets x 10 Reps
Dumbbell Bent-Over Raise
3 Sets x 10 Reps
