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Push/Pull/Legs Home Routine
AUDIO TIP
General
Beginner
Dumbbell
Plan Details
The Push/Pull/Legs Home Routine routine by usamaashraf3 is a 6 day workout plan. It is a beginner level plan to achieve general fitness goals.
Note: rest after the third or sixth day.
Routine detail
Day 1
Push
Est. 78 min
9 exercises
Weighted Three Bench Dip
3 Sets x 8 Reps
Handstand Push-Up
3 Sets x 8 Reps
Dumbbell Seated Tricep Press
4 Sets x 8 Reps
Dumbbell Seated One-Arm Tricep Extension
6 Sets x 8 Reps
Dumbbell Bench Press
3 Sets x 8 Reps
Dumbbell Pullover
3 Sets x 8 Reps
One Dumbbell Front Raises
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Dumbbell Seated Front Raise (Hammer)
3 Sets x 8 Reps
Day 2
Pull
Est. 75 min
7 exercises
Pull-Up (Hammer Grip)
3 Sets x 8 Reps
Dumbbell One-Arm Row
6 Sets x 8 Reps
Dumbbell Bent-Over Raise
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
Dumbbell Supinated One-Arm Wrist Curl
6 Sets x 8 Reps
Day 3
Legs
Est. 69 min
7 exercises
Dumbbell Squat
3 Sets x 8 Reps
Dumbbell Lunge
3 Sets x 8 Reps
Kettlebell Single-Leg Deadlift
6 Sets x 8 Reps
Barbell Romanian Deadlift
3 Sets x 8 Reps
Barbell Good Morning
3 Sets x 8 Reps
Dumbbell Seated Calf Raise
3 Sets x 8 Reps
Dumbbell Calf Raise
3 Sets x 8 Reps
Day 4
Push
Est. 83 min
9 exercises
Handstand Push-Up
3 Sets x 8 Reps
Dumbbell Bench Press
3 Sets x 8 Reps
Dumbbell Fly
3 Sets x 8 Reps
Weighted Three Bench Dip
3 Sets x 8 Reps
Dumbbell Seated One-Arm Tricep Extension
6 Sets x 8 Reps
Dumbbell Tate Press
3 Sets x 8 Reps
Dumbbell Seated Front Raise (Hammer)
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Day 5
Pull
Est. 76 min
8 exercises
Dumbbell Bent-Over Row
3 Sets x 8 Reps
Barbell Incline Bench Pull
3 Sets x 8 Reps
Kettlebell Alternating Row
3 Sets x 8 Reps
Dumbbell Bent-Over Raise
3 Sets x 8 Reps
Dumbbell Shoulder Shrug
3 Sets x 8 Reps
Chin-Up with Knee Raise
3 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 8 Reps
Day 6
Legs
Est. 128 min
8 exercises
Dumbbell Squat
3 Sets x 8 Reps
Dumbbell Lunge
3 Sets x 8 Reps
Dumbbell Deadlift
3 Sets x 8 Reps
Kettlebell Single-Leg Deadlift
6 Sets x 8 Reps
Barbell Romanian Deadlift
3 Sets x 8 Reps
Barbell Seated Good Morning
3 Sets x 8 Reps
Dumbbell Calf Raise
3 Sets x 8 Reps
Jump Rope
1 Set
