5 day 1 hour 2 x Dumbbell 1 x Dumbbell Push / Pull / Legs Workout

By Myworkouts

	Advanced (3+ years)
	55 minutes/day \| 5 days/week
	Build Muscle, Bodybuilding, Gain Strength
	2 x Dumbbell, 1 x Dumbbell Show More

Average Exertion

Average Cardio Intensity

Split workout that breaks up

Description

Week 1 Overview

Day 1:

Day 2:

Day 3:

Rest

Day 4:

Day 5:

Rest

Day 6:

Day 7:

Exercise	Sets	Reps	Rest
1.Dumbbell Push up	4 sets	8 reps	60s
2.Standing Dumbbell Press	4 sets	8 reps	60s
3.Man Maker	4 sets	8 reps	60s
4.Dumbbell Squat To Shoulder Press	4 sets	8 reps	60s
5.Standing Dumbbell Triceps Extension	4 sets	8 reps	60s
6.One-Arm Floor Chest Flye	4 sets	8 reps	60s

Exercise	Sets	Reps	Rest
1.Bent Over Two-Dumbbell Row	4 sets	8 reps	60s
2.Neutral Grip Alternating Dumbbell Row	4 sets	8 reps	60s
3.Dumbbell Deadlift	4 sets	8 reps	60s
4.Dumbbell Pullover on Floor	4 sets	8 reps	60s
5.Alternate Hammer Curl	4 sets	8 reps	60s
6.Alternate Dumbbell Row	4 sets	8 reps	60s

Exercise	Sets	Reps	Rest
1.Goblet Squat	4 sets	8 reps	60s
2.Dumbbell Reverse Lunge	4 sets	8 reps	60s
3.Dumbbell Straight Leg Deadlift to Bent Over Row	4 sets	8 reps	60s
4.Dumbbell Front Squat	4 sets	8 reps	60s
5.Dumbbell Straight-back Straight-leg Deadlift	4 sets	8 reps	60s
6.Standing Two Dumbbell Calf Raise	4 sets	8 reps	60s

Exercise	Sets	Reps	Rest
1.Dumbbell Floor Fly	4 sets	10 reps	60s
2.Dumbbell Clean and Press	4 sets	10 reps	60s
3.Wide Grip Push-ups on Dumbells	4 sets	10 reps	60s
4.Standing Alternating Dumbbell Shoulder Press	4 sets	10 reps	60s
5.Bent Over Dumbbell Tricep Kickback	4 sets	10 reps	60s
6.Shoulder Tap Push-up with Dumbbell Pull Across	4 sets	10 reps	60s

Exercise	Sets	Reps	Rest
1.Stiff-Legged Dumbbell Deadlift	4 sets	10 reps	60s
2.Renegade Row	4 sets	10 reps	60s
3.Hollow Hold with DB Pullover	4 sets	10 reps	60s
4.Rear Delt Raise	4 sets	10 reps	60s
5.Standing Dumbbell Biceps Curl	4 sets	10 reps	60s
6.Dumbbell Single-Leg Deadlift to Row	4 sets	10 reps	60s

Date Created: 2/10/2022, UTC

Last Updated: 2/10/2022, UTC

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