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Push Pull
General
Beginner
Dumbbell
Plan Details
The Push Pull routine by tugce.s is a 5 day workout plan. It is a beginner level plan to achieve general fitness goals.
Routine detail
Mon
Push
Est. 58 min
9 exercises
Modified Push-Up to Forearms
3 Sets x 8 Reps
Prisoner Squat
3 Sets x 8 Reps
Dumbbell Bench Press
3 Sets x 8 Reps
Dumbbell Lunge
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Single-Leg Glute Bridge
3 Sets x 8 Reps
Dumbbell Alternating Tricep Kickback
3 Sets x 8 Reps
Dumbbell Deadlift
3 Sets x 8 Reps
burpees
3 Sets x 8 Reps
Tue
Pull
Est. 55 min
9 exercises
Dumbbell One-Arm Row
3 Sets x 8 Reps
Crunch
3 Sets x 8 Reps
V Arms
3 Sets x 8 Reps
Leg Raise
3 Sets x 8 Reps
Dumbbell Bent-Over Row
3 Sets x 8 Reps
Weight Plate Rotation
3 Sets x 8 Reps
Dumbbell Hammer Curl
3 Sets x 8 Reps
Hip Raise
3 Sets x 8 Reps
burpees
3 Sets x 8 Reps
Wed
Cardio
Est. 72 min
5 exercises
jumping jacks
1 Set
Knie anheben
1 Set
Mountain Climber
1 Set x 8 Reps
burpees
1 Set x 8 Reps
Walking
1 Set
Fri
Push
Est. 58 min
9 exercises
Modified Push-Up to Forearms
3 Sets x 8 Reps
Prisoner Squat
3 Sets x 8 Reps
Dumbbell Bench Press
3 Sets x 8 Reps
Dumbbell Lunge
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Single-Leg Glute Bridge
3 Sets x 8 Reps
Dumbbell Alternating Tricep Kickback
3 Sets x 8 Reps
Dumbbell Deadlift
3 Sets x 8 Reps
burpees
3 Sets x 8 Reps
Sat
Pull
Est. 55 min
9 exercises
Dumbbell One-Arm Row
3 Sets x 8 Reps
Crunch
3 Sets x 8 Reps
V Arms
3 Sets x 8 Reps
Leg Raise
3 Sets x 8 Reps
Dumbbell Bent-Over Row
3 Sets x 8 Reps
Weight Plate Rotation
3 Sets x 8 Reps
Dumbbell Hammer Curl
3 Sets x 8 Reps
Hip Raise
3 Sets x 8 Reps
burpees
3 Sets x 8 Reps
