3 day 40 min Push / Pull / Legs Workout
By Myworkouts
 | Intermediate (2-3 years) |
 | 44 minutes/day | 3 days/week |
 | Bodybuilding, Build Muscle, Gain Strength |
 | Bodyweight, 1 x Dumbbell, Loop Bands, 2 x Dumbbell, Flat Bench, Pull up bar Show More  |
Average Exertion  | Average Cardio Intensity |
| Description |
Week 1 Overview
Day 1: Push | Day 2: Rest | Day 3: Pull | Day 4: Rest | Day 5: Lower | Day 6: Rest | Day 7: Rest |
Day 1 - Push
Scroll to top| Exercise | Sets | Reps | Rest | |
| 1.Push-up | 4 sets | 8 reps | 60s | |
| 2.Single-Arm Standing Dumbbell Shoulder Press | 4 sets | 8 reps | 60s | |
| 3.Banded Pushup | 4 sets | 8 reps | 60s | |
| 4.Seated Dumbbell Shoulder Press | 4 sets | 8 reps | 60s | |
| 5.Tabletop Dip | 4 sets | 8 reps | 60s | |
Day 3 - Pull
Scroll to top| Exercise | Sets | Reps | Rest | |
| 1.Straight Arm Pulldown with Resistance Band | 4 sets | 8 reps | 60s | |
| 2.Pull-up | 4 sets | 8 reps | 60s | |
| 3.Dumbbell Deadlift | 4 sets | 8 reps | 60s | |
| 4.One-Arm Bent-Over Dumbbell Row | 4 sets | 8 reps | 60s | |
| 5.Alternate Hammer Curl | 4 sets | 8 reps | 60s | |
Day 5 - Lower
Scroll to top| Exercise | Sets | Reps | Rest | |
| 1.Bodyweight Squat | 4 sets | 5 reps | 60s | |
| 2.Dumbbell Bulgarian Split Squat | 4 sets | 8 reps | 60s | |
| 3.Goblet Squat | 4 sets | 8 reps | 60s | |
| 4.Hip Flexion with Band | 4 sets | 8 reps | 60s | |
| 5.Single Leg Bodyweight Deadlift | 4 sets | 8 reps | 60s | |
Date Created: 10/30/2021, UTC
Last Updated: 10/30/2021, UTC
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