4 day 45 min 2 x Dumbbell Bodyweight 1 x Dumbbell Push / Pull Circuit Workout

By Myworkouts

	Advanced (3+ years)
	43 minutes/day \| 4 days/week
	Build Muscle, Fat Loss, Gain Strength, Increase Stamina, Lose Weight, Tone Body
	2 x Dumbbell, Bodyweight, 1 x Dumbbell Show More

Average Exertion

Average Cardio Intensity

This is a 4 day Push / Pull workout in Circuit training fashion to help you move through your workout and break a sweat!

Since this workout repeats Push and Pull twice in the week, we break out which days just focus on upper body and which do upper and lower body.

In the 1st part of the week:

The Push Day works both Upper Body and Lower Body Push muscles
The Pull Day works just the Upper Body Pull Muscles

In the 2nd part of the week:

The Push Day works just the Upper Body Push muscles
The Pull Day works both Upper Body and Lower Body Pull Muscles.

Description

Week 1 Overview

Day 1:

Push

Day 2:

Push

Day 3:

Rest

Day 4:

Push

Day 5:

Pull

Day 6:

Rest

Day 7:

Rest

Day 1 - Push

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Push day for Upper & Lower Muscles.

Exercise	Sets	Reps	Rest
Circuit #1 - 4 rounds Rest 10s between rounds
1A.Dumbbell Front Squat	4 rounds	30s	10s
1B.Standing Dumbbell Press	4 rounds	30s	10s
1C.Dumbbell Floor Press	4 rounds	30s	10s
1D.Dynamic Chest Stretch See Exercise Notes	4 rounds	30s	10s
Circuit #2 - 4 rounds Rest 10s between rounds
2A.Dumbbell Squat To Shoulder Press	4 rounds	30s	10s
2B.Goblet Squat	4 rounds	30s	10s
2C.Dumbbell Clean and Press	4 rounds	30s	10s
2D.Overhead Curtsy lunge See Exercise Notes	4 rounds	30s	10s
Circuit #3 - 4 rounds Rest 10s between rounds
3A.Bent Over Dumbbell Tricep Kickback	4 rounds	30s	10s
3B.One-Arm Floor Chest Flye See Exercise Notes	4 rounds	30s	10s
3C.Dumbbell Lunges See Exercise Notes	4 rounds	30s	10s
3D.Squat Reach See Exercise Notes	4 rounds	30s	10s
Circuit #4 - 4 rounds Rest 10s between rounds
4A.Dumbbell Alternating Rear Lunge	4 rounds	30s	10s
4B.Dumbbell Push up	4 rounds	30s	10s
4C.Front Two-Dumbbell Raise	4 rounds	30s	10s
4D.Sumo Squat to Stand See Exercise Notes	4 rounds	30s	10s

Day 2 - Push

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Pull Day for just Upper Muscles.

Exercise	Sets	Reps	Rest
Circuit #1 - 4 rounds Rest 10s between rounds
1A.Renegade Row	4 rounds	30s	10s
1B.Standing Hammer Curl	4 rounds	30s	10s
1C.Bent Over Two-Dumbbell Row	4 rounds	30s	10s
Circuit #2 - 4 rounds Rest 10s between rounds
2A.Neutral Grip Alternating Dumbbell Row See Exercise Notes	4 rounds	30s	10s
2B.Alternate Hammer Curl	4 rounds	30s	10s
2C.Reverse Grip Bent Over Dumbbell Row	4 rounds	30s	10s
2D.Side Lying Internal Dumbbell Rotation See Exercise Notes	4 rounds	30s	10s
Circuit #3 - 4 rounds Rest 10s between rounds
3A.Dumbbell Power Clean	4 rounds	30s	10s
3B.Standing Dumbbell Reverse Curl	4 rounds	30s	10s
3C.Standing Cobra	4 rounds	30s	10s
3D.Bent Over Reach to Sky See Exercise Notes	4 rounds	30s	10s

Day 4 - Push

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Push day for just Upper Muscles.

Exercise	Sets	Reps	Rest
Circuit #1 - 4 rounds Rest 10s between rounds
1A.Man Maker	4 rounds	30s	10s
1B.Standing Dumbbell Y-raise	4 rounds	30s	10s
1C.Alternate Bent Over Dumbbell Kickback See Exercise Notes	4 rounds	30s	10s
1D.Push-Up Low Back Extension See Exercise Notes	4 rounds	30s	10s
Circuit #2 - 4 rounds Rest 10s between rounds
2A.Dumbbell Push Press	4 rounds	30s	10s
2B.Standing Dumbbell Triceps Extension	4 rounds	30s	10s
2C.Dumbbell Floor Fly	4 rounds	30s	10s
2D.Chin To Chest Stretch See Exercise Notes	4 rounds	30s	10s
Circuit #3 - 4 rounds Rest 10s between rounds
3A.Overhead Two-Arm Triceps Extension	4 rounds	30s	10s
3B.Shoulder Tap Push-up with Dumbbell Pull Across	4 rounds	30s	10s
3C.Biceps Curl To Shoulder Press	4 rounds	30s	10s
3D.Hip Stretch With Twist See Exercise Notes	4 rounds	30s	10s

Day 5 - Pull

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Pull day Upper & Lower Body

Exercise	Sets	Reps	Rest
Circuit #1 - 4 rounds Rest 10s between rounds
1A.Dumbbell Deadlift	4 rounds	30s	10s
1B.Standing Dumbbell Biceps Curl	4 rounds	30s	10s
1C.Dumbbell Bicep Curl Pronated Grip	4 rounds	30s	10s
1D.Thoracic Rotation See Exercise Notes	4 rounds	30s	10s
Circuit #2 - 4 rounds Rest 10s between rounds
2A.Bent Over Dumbbell Row (Pronated Grip)	4 rounds	30s	10s
2B.Dumbbell Straight-Leg Deadlift	4 rounds	30s	10s
2C.Dumbbell Hang Clean	4 rounds	30s	10s
Circuit #3 - 4 rounds Rest 10s between rounds
3A.Single-Leg Romanian Deadlift with Dumbbells See Exercise Notes	4 rounds	30s	10s
3B.Standing Concentration Curl See Exercise Notes	4 rounds	30s	10s
3C.Palm Rotational Row	4 rounds	30s	10s
Circuit #4 - 4 rounds Rest 10s between rounds
4A.Tripod Dumbbell Row See Exercise Notes	4 rounds	30s	10s
4B.Dumbbell Glute Bridge	4 rounds	30s	10s
4C.Hammer Curl Across The Body AKA Pinwheel Curls	4 rounds	30s	10s

Date Created: 2/13/2022, UTC

Last Updated: 2/20/2022, UTC

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