Dumbbell PPL

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2 DAYS - General Fitness - Beginner

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

This plan supports Interval mode and Audio Cue & Pro Tips

The Dumbbell PPL program from gregariousHermit on reddit's /r/Fitness.

Full description can be accessed at:
https://www.reddit.com/r/Fitness/comments/2e79y4/dumbbell_ppl_proposed_alternative_to_dumbbell/

Day 3
Day 2
Day 1

Push 5 exercises, 0 min

Dumbbell Bench Press	3x10 reps	rest: 90s
Dumbbell Incline Fly	3x10 reps	rest: 90s
Dumbbell Seated Arnold Press	3x10 reps	rest: 90s
Dumbbell Seated Tricep Press	3x10 reps	rest: 90s
Hanging Leg Raise	3x10 reps	rest: 90s

Pull 6 exercises, 0 min

Pull-Up	3x8 reps	rest: 90s
Dumbbell Bent-Over Row	3x8 reps	rest: 90s
Dumbbell Shoulder Shrug	3x8 reps	rest: 90s
Dumbbell Reverse Fly	3x8 reps	rest: 90s
Dumbbell Bicep Curl	3x8 reps	rest: 90s
Preacher Curl Machine	3x8 reps	rest: 60s

Legs 5 exercises, 0 min

Kettlebell Goblet Squat	3x8 reps	rest: 60s
Dumbbell Lunge	3x8 reps	rest: 90s
Dumbbell Deadlift	3x8 reps	rest: 60s
	3x8 reps	rest: 90s
Calf Press On Leg Press	3x8 reps	rest: 90s