Dumbbell Pull/Push Superset *
General
Beginner
Dumbbell
Plan Details
The Dumbbell Pull/Push Superset * routine by angeltok is a 2 day workout plan. It is a beginner level plan to achieve general fitness goals.
This is a 2-day, introduction to a basic pull/push strength program for a beginner level individual. The majority of each workout session is comprised of supersets (back-to-back sets with minimal or no rest). All exercises are performed with dumbbells. In this routine, you will be working opposing muscle groups like the back and chest and biceps and triceps. In this program, the shoulders are not completed as supersets and instead, placed at the end of the program. All of the major upper body muscle groups are targeted other than the core and legs. Day 1 workout includes: 10 dumbbell exercises and the workout time is about 67-minutes. Day 2 workout includes: 10 different dumbbell exercises and the workout time is about 55-minutes. Stay Strong, MICHAEL WOOD, CSCS Jefit Team
Routine detail
Day 1
Workout 1: Back/Chest/Arms/Shld
Est. 0 min
10 exercises
Dumbbell Seated Shoulder Press
3 Sets x 12,10,8 Reps
Dumbbell Bent-Over Raise
3 Sets x 8 Reps
Dumbbell Bent-Over Row
4 Sets x 12,10,8,6 Reps
Dumbbell Bench Press
4 Sets x 12,10,8,6 Reps
Dumbbell One-Arm Row
4 Sets x 12,10,8,6 Reps
Dumbbell Incline Bench Press
4 Sets x 12,10,8,6 Reps
Dumbbell Seated Bicep Curl
4 Sets x 10,10,8,8 Reps
Dumbbell Tricep Extension (Supine)
4 Sets x 10,10,8,8 Reps
Dumbbell Concentration Curl
4 Sets x 8 Reps
Dumbbell Tricep Extension
4 Sets x 8 Reps
Day 2
Workout 2: Back/Chest/Arms/Shld
Est. 0 min
10 exercises
Dumbbell Alternating Bent-Over Reverse Fly
3 Sets x 8 Reps
Dumbbell Prone Incline Shrug
3 Sets x 10 Reps
Dumbbell Hammer Curl
3 Sets x 10 Reps
Dumbbell Bent-Over Tricep Extension
3 Sets x 10 Reps
Dumbbell Incline One-Arm Press
3 Sets x 12,10,8 Reps
Dumbbell Incline Curl
3 Sets x 10 Reps
Dumbbell Rear Delt Row
3 Sets x 12,10,8 Reps
Dumbbell Alternating Press
3 Sets x 8 Reps
Dumbbell Deep Push-Up
3 Sets x 10 Reps
Dumbbell Tricep Extension
3 Sets x 10 Reps
