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Push Pull Legs
General
Beginner
Dumbbell
Plan Details
The Push Pull Legs routine by BigWill89 is a 5 day workout plan. It is a beginner level plan to achieve general fitness goals.
Monday - Long distance run Tues - incline walk 10 minutes Wednesday - Interval sprints Thursday - incline walk 10 minutes Friday - 1.5 mile for time
Routine detail
Day 1
Push #1
9 exercises
Treadmill Running
1 Set
Dumbbell Bench Press
5 Sets x 12 Reps
Dumbbell Decline Press
3 Sets x 12 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 10 Reps
Dumbbell Seated Shoulder Press
4 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Dumbbell Tricep Extension
3 Sets x 12 Reps
Plank
3 Sets
Yoga
1 Set
Day 2
Pull #1
9 exercises
Treadmill Running
1 Set
Dumbbell Bent-Over Row
4 Sets x 12 Reps
Dumbbell Prone Incline Shrug
4 Sets x 12 Reps
Dumbbell Bent-Over Reverse Fly
3 Sets x 15 Reps
Dumbbell Pullover
3 Sets x 15 Reps
Dumbbell Seated Bicep Curl
3 Sets x 15 Reps
Dumbbell Zottman Curl
3 Sets x 5 Reps
Plank
3 Sets
Yoga
1 Set
Day 3
Legs
8 exercises
Treadmill Running
5 Sets
Dumbbell Squat
4 Sets x 12 Reps
Dumbbell Stiff-Leg Deadlift
4 Sets x 12 Reps
Dumbbell Lunge
4 Sets x 12 Reps
Bench Hip Thrust
4 Sets x 12 Reps
Dumbbell Calf Raise
4 Sets x 20 Reps
Plank
3 Sets
Yoga
1 Set
Day 4
Push #2
9 exercises
Treadmill Running
1 Set
Dumbbell Incline Bench Press
5 Sets x 12 Reps
Dumbbell Fly
3 Sets x 12 Reps
Dumbbell Shoulder Press
4 Sets x 12 Reps
Dumbbell Seated Arnold Press
3 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Dumbbell Cross Tricep Extension (Supine)
3 Sets x 12 Reps
Plank
3 Sets
Yoga
1 Set
Day 5
Pull #2
8 exercises
Treadmill Running
1 Set
Dumbbell One-Arm Row
5 Sets x 12 Reps
Dumbbell Pullover
4 Sets x 12 Reps
Dumbbell Incline Row (Reverse Grip)
4 Sets x 12 Reps
Dumbbell Hammer Curl
3 Sets x 12 Reps
Dumbbell Reverse Bicep Curl
3 Sets x 15 Reps
Plank
3 Sets
Yoga
1 Set
