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Copy of Dumbbell Only(No bench)6 day Push Pull Legs
Bulking
Beginner
None
Plan Details
The Copy of Dumbbell Only(No bench)6 day Push Pull Legs routine is a 3 day workout plan. It is a beginner level plan to achieve bulking fitness goals.
this program revolves around dumbbells only not other equipment ,with those with just dumbbells,I prefer adjustable dumbbells.for 1 arm bent over row put you have on your leg to support yourself instead of a bench,for the hip trust find a chair or sturdy table to support you.enjoy
Routine detail
Day 1
Dumbbell Push
Est. 58 min
8 exercises
Dumbbell Floor press
3 Sets x 8 Reps
Dumbbell Hammer Shoulder Press
3 Sets x 8 Reps
Standing Chest press
3 Sets x 12 Reps
Dumbbell Shoulder Shrug
3 Sets x 12 Reps
Standing Dumbbell Fly
3 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Dumbbell Tricep Extension
3 Sets x 12 Reps
Dumbbell One-Arm Tricep Extension (Supinated)
3 Sets x 12 Reps
Day 2
Dumbbell Pull
Est. 63 min
8 exercises
Dumbbell Deadlift
3 Sets x 8 Reps
Dumbbell Bent-Over Row
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 12 Reps
Dumbbell Farmer Walks
5 Sets
Dumbbell Bent-Over Reverse Fly
3 Sets x 12 Reps
Dumbbell Seated Bicep Curl
3 Sets x 12 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 12 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 12 Reps
Day 3
Dumbbell Legs
Est. 55 min
8 exercises
Dumbbell Squat
3 Sets x 8 Reps
Kettlebell Goblet Squat
3 Sets x 8 Reps
Dumbbell Stiff-Leg Deadlift
3 Sets x 8 Reps
Dumbbell Hip Thrust
3 Sets x 8 Reps
Dumbbell Lunge
3 Sets x 8 Reps
Dumbbell Calf Raise
3 Sets x 8 Reps
Dumbbell on Knees Rollouts
3 Sets x 10 Reps
Plank
3 Sets
