Home Workout Dumbbell Barbell only (8 Days Push Pull Leg)*
Shared By : elnochuomg
Frequency : 7 days / week
Day Type : Numerical
Type : Bulking
Difficulty : Advanced
Downloads / Views : 1 / 345

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Description


GENERAL:
With this plan I tried to balance all muscle groups evenly
with the push and pull seperation principle. Except on day 5
where I added a push/pull combination for having another
round for the chest and the back.

EQUIPMENT:
Because you do not need any special equipment beside
barbells and dumbells it is easy to do this full body
routine at home.

REST:
As this plan is not bound to weekdays so you may
add additional days to rest inbetween as you like.

DETAILS:
The 7-set exercises are meant to perform using the same
weight but with alternating reps (more convenient too, if you only have one barbell).
I would suggest you to use this system
for major exercises like:

Bench Press
Squats
Deadlifts or Barbell Rows

Here is how you will perform the 7 sets:
Set 1: weight x 5 reps
Set 2: weight x 5 reps
Set 3: weight x 5 reps
Set 4: weight x 10 reps
Set 5: weight x 10 reps
Set 6: weight x 10 reps
Set 7: weight x 20+ reps

I hope you will have fun trying or
adjusting my plan for your needs.

Day 1 Pull: Back / Biceps / Abs
Muscle Exercise Name Timer Reps Sets Track

Cardio

Yoga Yoga 5 min - - Progress Chart

Back

Barbell Deadlift Barbell Deadlift 60 sec 5 7 Progress Chart

Back

Barbell Bent Over Row Barbell Bent Over Row 60 sec 12 3 Progress Chart

Shoulders

Dumbbell Bent Over Reverse Fly Dumbbell Bent Over Reverse Fly 60 sec 12 3 Progress Chart

Shoulders

Dumbbell Shoulder Shrug Dumbbell Shoulder Shrug 60 sec 12 3 Progress Chart

Biceps

Barbell Curl Barbell Curl 60 sec 8 3 Progress Chart

Biceps

Dumbbell Concentration Curls Dumbbell Concentration Curls 60 sec 12 3 Progress Chart

Abs

Exercise Ball Leg Lifts Exercise Ball Leg Lifts 60 sec 8 3 Progress Chart
Day 2 Push: Chest / Triceps / Calves
Muscle Exercise Name Timer Reps Sets Track

Upper Legs

Barbell Deep Squat Barbell Deep Squat 60 sec 15 3 Progress Chart

Shoulders

Dumbbell Arnold Press Dumbbell Arnold Press 60 sec 12 3 Progress Chart

Chest

Bench Pushups Bench Pushups 60 sec 8 4 Progress Chart

Chest

Barbell Bench Press Barbell Bench Press 60 sec 5 7 Progress Chart

Chest

Dumbbell Fly Dumbbell Fly 60 sec 15 3 Progress Chart

Triceps

Barbell Close Grip Bench Press Barbell Close Grip Bench Press 60 sec 8 3 Progress Chart

Triceps

Barbell Lying Triceps Extension Barbell Lying Triceps Extension 60 sec 12 3 Progress Chart

Triceps

Weighted Bench Dip Weighted Bench Dip 60 sec 8 3 Progress Chart

Lower Legs

Barbell Standing Calf Raise Barbell Standing Calf Raise 60 sec 8 3 Progress Chart
Day 3 Legs Abs
Muscle Exercise Name Timer Reps Sets Track

Back

Burpees 60 sec 20 1 Progress Chart

Upper Legs

One Leg Bodyweight Squat One Leg Bodyweight Squat 60 sec 10 2 Progress Chart

Upper Legs

Barbell Deep Squat Barbell Deep Squat 60 sec 20 7 Progress Chart

Upper Legs

Barbell Sumo Deadlift Barbell Sumo Deadlift 60 sec 20 7 Progress Chart

Lower Legs

Barbell Standing Calf Raise Barbell Standing Calf Raise 60 sec 15 3 Progress Chart

Abs

Butt-Ups Butt-Ups 60 sec 15 2 Progress Chart

Abs

Crunches Crunches 60 sec 15 2 Progress Chart

Abs

Exercise Ball Leg Lifts Exercise Ball Leg Lifts 60 sec 15 2 Progress Chart
Day 4 Off or Cardio
Day 5 Push/Pull: Chest / Back
Muscle Exercise Name Timer Reps Sets Track

Back

Burpees 60 sec 40 1 Progress Chart

Chest

Bench Pushups Bench Pushups 60 sec 8 4 Progress Chart

Chest

Barbell Bench Press Barbell Bench Press 60 sec 5 7 Progress Chart

Chest

Dumbbell Fly Dumbbell Fly 60 sec 15 3 Progress Chart

Triceps

Weighted Bench Dip Weighted Bench Dip 60 sec 40 1 Progress Chart

Back

Pull Ups Pull Ups 60 sec 5 4 Progress Chart

Back

Back Extension on Exercise Ball Back Extension on Exercise Ball 60 sec 8 3 Progress Chart

Back

Barbell Bent Over Row Barbell Bent Over Row 60 sec 12 2 Progress Chart

Back

Dumbbell One Arm Row Dumbbell One Arm Row 60 sec 12 1 Progress Chart

Back

Barbell Bent Arm Pullover Barbell Bent Arm Pullover 60 sec 40 1 Progress Chart

Forearms

Barbell Seated Palms Down Wrist Curl Barbell Seated Palms Down Wrist Curl 60 sec 12 2 Progress Chart

Forearms

Barbell Seated Palms Up Wrist Curl Barbell Seated Palms Up Wrist Curl 60 sec 12 2 Progress Chart
Day 6 Legs Abs
Muscle Exercise Name Timer Reps Sets Track

Back

Burpees 60 sec 20 1 Progress Chart

Upper Legs

One Leg Bodyweight Squat One Leg Bodyweight Squat 60 sec 10 2 Progress Chart

Upper Legs

Barbell Deep Squat Barbell Deep Squat 60 sec 20 7 Progress Chart

Upper Legs

Barbell Sumo Deadlift Barbell Sumo Deadlift 60 sec 20 7 Progress Chart

Lower Legs

Barbell Standing Calf Raise Barbell Standing Calf Raise 60 sec 15 3 Progress Chart

Abs

Butt-Ups Butt-Ups 60 sec 15 2 Progress Chart

Abs

Crunches Crunches 60 sec 15 2 Progress Chart

Abs

Exercise Ball Leg Lifts Exercise Ball Leg Lifts 60 sec 15 2 Progress Chart
Day 7 Push: Shoulder / Calves
Muscle Exercise Name Timer Reps Sets Track

Shoulders

Dumbbell External Rotation Dumbbell External Rotation 60 sec 8 3 Progress Chart

Shoulders

Dumbbell Cuban Press Dumbbell Cuban Press 60 sec 8 3 Progress Chart

Shoulders

Handstand Pushups Handstand Pushups 60 sec 5 4 Progress Chart

Shoulders

Barbell Push Press Behind The Neck Barbell Push Press Behind The Neck 60 sec 8 3 Progress Chart

Shoulders

Barbell Standing Military Press Barbell Standing Military Press 60 sec 12 3 Progress Chart

Shoulders

Dumbbell Arnold Press Dumbbell Arnold Press 60 sec 8 3 Progress Chart

Shoulders

Barbell Up Right Row Barbell Up Right Row 60 sec 8 3 Progress Chart

Shoulders

Dumbbell Bent Over Delt Raise Dumbbell Bent Over Delt Raise 60 sec 8 3 Progress Chart

Lower Legs

Barbell Standing Calf Raise Barbell Standing Calf Raise 60 sec 8 3 Progress Chart
Day 8 Off or Cardio