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Dumbbell PPL (Push/Pull/Legs)
ELITE
Bulking
Intermediate
Dumbbell
Plan Details
The Dumbbell PPL (Push/Pull/Legs) routine by JefitTeam is a 6 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
This is a 6-day, intermediate Push/Pull/Legs strength training program. You will complete two weekly strength workouts for each push/pull/leg day for a total of six workouts all about 30-minutes long. Follow the program for 4-6 weeks. Monday (Day 1 workout/Push, 7 exercises/35 minute workout) Tuesday (Day 2 workout/Pull, 6 exercises/24 minutes) Wednesday (Day 3 workout/Legs & Core/9 exercises/30 minutes) Thursday (Day 4 workout/Push/7 exercises/35 minutes) Friday (Day 5 workout/Pull/6 exercises/26 minutes) Saturday (Day 6 workout/Legs & Core/8 exercises/33 minute workout) Stay Strong Together, MICHAEL WOOD, CSCS Jefit
Routine detail
Mon
Day 1 Workout: Push
Est. 63 min
7 exercises
Dumbbell Bench Press
4 Sets x 8 Reps
Dumbbell Decline Fly
4 Sets x 8 Reps
Dumbbell See Saw Press
4 Sets x 8 Reps
Dumbbell Seated Shoulder Press
4 Sets x 8 Reps
Dumbbell Bent-Over Tricep Extension
4 Sets x 8 Reps
Dumbbell Tricep Extension
4 Sets x 8 Reps
Dumbbell Wood Chop
3 Sets x 10 Reps
Tue
Day 2 Workout: Pull
Est. 51 min
6 exercises
Wed
Day 3 Workout: Legs & Core
Est. 61 min
9 exercises
Thu
Day 4 Workout: Push
Est. 66 min
7 exercises
Fri
Day 5 Workout: Pull
Est. 50 min
6 exercises
Sat
Day 6 Workout: Legs & Core
Est. 59 min
8 exercises
