Dumbbell Push Pull Legs

A simple dumbbell routine to improve your skills in picking up and putting down dumbbells.

Summary

Goal
Build muscle
Type
Split
Level
Intermediate
Routine length
4 weeks
Workout time
60 minutes
Days per week
6
Equipment
Dumbbells

Schedule

Day 1: Push

Day 2: Pull

Day 3: Legs

Day 4: Rest

Day 1: (Repeat)

Push

ExerciseSets x RepsRest
Dumbbell Bench Press
5 x 10
90 seconds
Dumbbell Overhead Press
5 x 10
90 seconds
Dumbbell Incline Bench Press
3 x 10
60 seconds
Dumbbell Incline Flye
3 x 10
60 seconds
Abs
3 x 10
30 seconds

Pull

ExerciseSets x RepsRest
Pull Ups
5 x 10
90 seconds
Dumbbell Bent Over Row
5 x 10
90 seconds
Dumbbell Pullover
3 x 10
60 seconds
Dumbbell One Arm Row
3 x 10
60 seconds
Bent Over Lateral Raise
3 x 10
30 seconds
Curl
3 x 10
30 seconds

Legs

ExerciseSets x Reps
Goblet Squat
5 x 10
90 seconds
Dumbbell Romanian Deadlift
5 x 10
60 seconds
Dumbbell Glute Bridge
5 x 20
30 seconds
Calf Raises
3 x 10
30 seconds