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Dumbbell PPL
AUDIO TIP
General
Intermediate
None
Plan Details
The Dumbbell PPL routine by scalles91 is a 6 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Dumbbell Push Pull Leg routine. Require: dumbbells and bench
Routine detail
Day 1
Push A
Est. 0 min
6 exercises
Dumbbell Bench Press
5 Sets x 12 Reps
Dumbbell Decline Bench Press
3 Sets x 12 Reps
Dumbbell Floor Press
3 Sets x 12 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
Day 2
Pull A
Est. 0 min
6 exercises
Dumbbell Bent-Over Row
4 Sets x 12 Reps
Dumbbell Incline Bench Row
4 Sets x 12 Reps
Dumbbell Pullover
3 Sets x 15 Reps
Dumbbell Bent-Over Reverse Fly
3 Sets x 15 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 15 Reps
Dumbbell Zottman Curl
3 Sets x 15 Reps
Day 3
Leg A
Est. 0 min
6 exercises
Dumbbell Squat
4 Sets x 12 Reps
Dumbbell Stiff-Leg Deadlift
4 Sets x 12 Reps
Kettlebell Goblet Squat
4 Sets x 12 Reps
Barbell Hip Thrust
4 Sets x 12 Reps
Dumbbell Calf Raise
4 Sets x 20 Reps
Bench Crunch
3 Sets x 10 Reps
Day 4
Push B
Est. 0 min
6 exercises
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 12 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Dumbbell Tricep Extension (Supine)
3 Sets x 12 Reps
Day 5
Pull B
Est. 0 min
6 exercises
Dumbbell One-Arm Row
5 Sets x 12 Reps
Dumbbell Incline Row (Reverse Grip)
4 Sets x 12 Reps
Dumbbell Pullover
4 Sets x 12 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 15 Reps
Dumbbell Reverse Bicep Curl
3 Sets x 15 Reps
Dumbbell Shoulder Shrug
3 Sets x 12 Reps
Day 6
Leg
Est. 0 min
6 exercises
Dumbbell Deadlift
4 Sets x 12 Reps
Dumbbell Bulgarian Split Squat
4 Sets x 12 Reps
Kettlebell Goblet Squat
3 Sets x 12 Reps
Barbell Hip Thrust
3 Sets x 15 Reps
Dumbbell Calf Raise
4 Sets x 20 Reps
Decline Bench Ab Reach
3 Sets x 10 Reps
