Push/Pull Upper Full Lower Dumbbell Split

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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

On day 1, do your Incline Bench and Lying Row at 30 degrees or so.

On day 3, do your Reverse Flys at 30 degrees and your Incline Bench and Flys at 15 degrees.

Monday
Wednesday
Friday

Chest/Back 8 exercises, 1 hr 0 min

Dumbbell Incline Bench Press	3x12 reps	rest: 90s
Dumbbell Bench Press	3x12 reps	rest: 90s
Dumbbell Bent-Over Row	2x12 reps	rest: 90s
Dumbbell Reverse Fly	2x12 reps	rest: 90s
Dumbbell One-Arm Tricep Kickback	2x12 reps	rest: 90s
Dumbbell Incline Curl	2x12 reps	rest: 90s
Dumbbell Lateral Raise	2x12 reps	rest: 90s
Sit-Up	3x25 reps	rest: 60s

Legs 7 exercises, 1 hr 1 min

Dumbbell Lunge	3x12 reps	rest: 90s
Dumbbell Step-Up	3x12 reps	rest: 90s
Dumbbell Squat	3x12 reps	rest: 90s
Dumbbell Stiff-Leg Deadlift	3x12 reps	rest: 90s
Dumbbell Seated Calf Raise	2x15 reps	rest: 90s
Single-Leg Calf Raise	2x15 reps	rest: 90s
Jackknife Sit-Up	3x25 reps	rest: 60s

Back/Chest 8 exercises, 1 hr 1 min

Dumbbell One-Arm Row	3x12 reps	rest: 90s
Dumbbell Incline Bench Row	3x12 reps	rest: 90s
	2x12 reps	rest: 90s
Dumbbell Incline Fly	2x12 reps	rest: 90s
Dumbbell Bicep Curl	2x12 reps	rest: 90s
Dumbbell Seated One-Arm Tricep Extension	2x12 reps	rest: 90s
Dumbbell Shoulder Shrug	2x15 reps	rest: 90s
Abdominal Hip Roll	3x25 reps	rest: 60s