Dumbbell Pull/Push/Press Session

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2 DAYS - General Fitness - Intermediate

Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine

This plan supports Interval mode and Audio Cue & Pro Tips

This is a 2-day, intermediate, pull/push/press routine using dumbbells only. There are two training sessions to add to your legs/core days. The second session offers more volume with a slightly higher repetition sequence.

Day 1 - 15 dumbbell exercise circuit. As you rest one movement you will quickly transition into your next exercise.

Day 2 - is a similar training routine except that more that half of the exercises that you requires more repetitions compared to the first session.

Stay Strong Together,

MICHAEL WOOD, CSCS
Jefit

Day 1
Day 2

Workout 1 15 exercises, 37 mins

Dumbbell Bent-Over Row	1x8 reps	rest: 10s
Dumbbell Incline Bench Press	1x8 reps	rest: 10s
Dumbbell Hammer Shoulder Press	1x8 reps	rest: 10s
Dumbbell Bent-Over Row	1x10 reps	rest: 10s
Dumbbell Incline Bench Press	1x10 reps	rest: 10s
Dumbbell Hammer Shoulder Press	1x10 reps	rest: 10s
Dumbbell Bent-Over Row	1x12 reps	rest: 10s
Dumbbell Incline Bench Press	1x12 reps	rest: 10s
Dumbbell Hammer Shoulder Press	1x12 reps	rest: 10s
Dumbbell Alternating Bicep Curl	1x8 reps	rest: 10s
Dumbbell Tricep Extension	1x8 reps	rest: 10s
Dumbbell Alternating Bicep Curl	1x10 reps	rest: 10s
Dumbbell Tricep Extension	1x10 reps	rest: 10s
Dumbbell Alternating Bicep Curl	1x12 reps	rest: 10s
Dumbbell Tricep Extension	1x12 reps	rest: 10s

Workout 2 15 exercises, 38 mins

Dumbbell Bent-Over Row	1x10 reps	rest: 10s
Dumbbell Incline Bench Press	1x10 reps	rest: 10s
Dumbbell Hammer Shoulder Press	1x10 reps	rest: 10s
Dumbbell Bent-Over Row	1x12 reps	rest: 10s
Dumbbell Incline Bench Press	1x12 reps	rest: 10s
Dumbbell Hammer Shoulder Press	1x12 reps	rest: 10s
Dumbbell Bent-Over Row	1x12 reps	rest: 10s
Dumbbell Incline Bench Press	1x12 reps	rest: 10s
Dumbbell Hammer Shoulder Press	1x12 reps	rest: 10s
Dumbbell Alternating Bicep Curl	1x10 reps	rest: 10s
Dumbbell Tricep Extension	1x10 reps	rest: 10s
Dumbbell Alternating Bicep Curl	1x10 reps	rest: 10s
Dumbbell Tricep Extension	1x10 reps	rest: 10s
Dumbbell Alternating Bicep Curl	1x12 reps	rest: 10s
Dumbbell Tricep Extension	1x12 reps	rest: 10s