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

By Myworkouts

	Advanced (3+ years)
	55 minutes/day \| 6 days/week
	Build Muscle, Bodybuilding, Powerbuilding
	2 x Dumbbell, 1 x Dumbbell Show More

Average Exertion

Average Cardio Intensity

Split workout with the following days:

Push
Pull
Legs
Push
Pull
Legs

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Description

Week 1 Overview

Day 1:

Day 2:

Day 3:

Day 4:

Day 5:

Day 6:

Day 7:

Rest

Day 1 - Push

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

Day 2 - Pull

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

Day 3 - Push

Exercise		Sets	Reps	Rest
1.Dumbbell Lunges		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

Day 4 - Push

Exercise		Sets	Reps	Rest
1.Dumbbell Floor Fly		4 sets	10 reps	60s
2.Biceps Curl To Shoulder Press		4 sets	10 reps	60s
3.Wide Grip Push-ups on Dumbells		4 sets	10 reps	60s
4.Dumbbell Clean and 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

Day 5 - Pull

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

Day 6 - Push

Exercise		Sets	Reps	Rest
1.Goblet Squat		4 sets	10 reps	60s
2.Walking Dumbbell Lunge		4 sets	10 reps	60s
3.Kneeling Glute Kickback With Dumbbell		4 sets	10 reps	60s
4.Dumbbell Alternating Side Lunge		4 sets	10 reps	60s
5.Dumbbell Squat to Romanian Deadlift		4 sets	10 reps	60s
6.Dumbbell Calf Raises		4 sets	10 reps	60s

Date Created: 2/10/2022, UTC

Last Updated: 2/10/2022, UTC

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