Push/Pull/Legs Ramadan
General
Beginner
Dumbbell
Plan Details
The Push/Pull/Legs Ramadan routine by j.harter80@yahoo.com is a 4 day workout plan. It is a beginner level plan to achieve general fitness goals.
Routine detail
Mon
Chest/Shoulders/Triceps
Est. 0 min
8 exercises
Dumbbell Bench Press
3 Sets x 10 Reps
Dumbbell Incline Bench Press
3 Sets x 10 Reps
Dumbbell Fly
3 Sets x 10 Reps
Dumbbell Shoulder Press
3 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Dumbbell Tricep Kickback
3 Sets x 15 Reps
Bench Dip
3 Sets x 15 Reps
Barbell Squat
2 Sets x 12 Reps
Tue
Back/Biceps
Est. 0 min
6 exercises
Dumbbell Bent-Over Row
3 Sets x 12 Reps
Dumbbell Incline Bench Row
3 Sets x 12 Reps
Dumbbell Pullover
3 Sets x 12 Reps
Dumbbell Incline Row (Reverse Grip)
3 Sets x 12 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 15 Reps
Dumbbell Concentration Curl
3 Sets x 15 Reps
Thu
Legs/Core
Est. 0 min
6 exercises
Dumbbell Squat
3 Sets x 10 Reps
Dumbbell Deadlift
3 Sets x 10 Reps
Dumbbell Lunge
3 Sets x 10 Reps
Barbell Hip Thrust
3 Sets x 15 Reps
Dumbbell Calf Raise
3 Sets x 20 Reps
Plank
3 Sets
Fri
Arms
Est. 0 min
6 exercises
EZ Bar Curl
4 Sets x 8 Reps
Dumbbell Incline Curl
4 Sets x 8 Reps
Dumbbell One-Arm Wrist Curl
2 Sets x 8 Reps
Barbell Skull Crusher (Reverse Grip)
4 Sets x 8 Reps
Barbell Tricep Press (Supine)
3 Sets x 8 Reps
Dumbbell Seated Tricep Press
4 Sets x 8 Reps
