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BEST PUSH & PULL WORKOUT | Dumbbell Only

This PUSH &amp; PULL workout for Arms/Chest/Shoulders/Biceps/Triceps is one you have to try, perfect for both men and Women and ALL fitness levels. Full w

Dumbbell Push up

Wide Grip Push-ups on Dumbells

Decline Push-up on Dumbbells

Half-kneeling Dumbbell Single-Arm Shoulder Press

Dumbbell Lateral Raise

Bent Over Two-Dumbbell Row

Bench Dip

Twisting Standing Dumbbell Biceps Curl

Standing Dumbbell Triceps Extension

Dumbbell Bicep Curl Pronated Grip

Standing Hammer Curl

Dumbbell Floor Press

Renegade Row

Alternating Dumbbell Snatch

Single Arm Dumbbell Clean

Push-up

This PUSH &amp; PULL workout for Arms/Chest/Shoulders/Biceps/Triceps is one you have to try, perfect for both men and Women and ALL fitness levels. Full workout and a lot of top tips explained to help you throughout the workout.

Day 1

Warm up: Walkouts x3 Shoulder Taps x10 Scap Push-ups x10				Alternating Side plank x10				Superman x10

Week 1

	Intermediate (2-3 years)
	60 minutes/day
	Gain Strength, Build Muscle, Bodybuilding, Tone Body, Increase Stamina
	2 x Dumbbell, Box, 1 x Dumbbell, Flat Bench, Bodyweight Show More

Exercise	Sets	Reps	Rest
1.Dumbbell Push up See Exercise Notes	1 set	12 reps	60s
2.Wide Grip Push-ups on Dumbells See Exercise Notes	1 set	12 reps	60s
3.Decline Push-up on Dumbbells See Exercise Notes	1 set	12 reps	60s
Circuit #4 - 3 rounds Rest 60s between rounds
4A.Half-kneeling Dumbbell Single-Arm Shoulder Press See Exercise Notes	3 rounds	10 reps	0s
4B.Dumbbell Lateral Raise See Exercise Notes	3 rounds	10 reps	60s
Circuit #5 - 3 rounds Rest 60s between rounds
5A.Bent Over Two-Dumbbell Row	3 rounds	10 reps	0s
5B.Bench Dip	3 rounds	10 reps	60s
Circuit #6 - 1 set Rest 60s between rounds
6A.Twisting Standing Dumbbell Biceps Curl	1 set	10 reps	0s
6B.Standing Dumbbell Triceps Extension See Exercise Notes	1 set	10 reps	0s
6C.Dumbbell Bicep Curl Pronated Grip See Exercise Notes	1 set	10 reps	0s
6D.Standing Dumbbell Triceps Extension See Exercise Notes	1 set	10 reps	0s
6E.Standing Hammer Curl See Exercise Notes	1 set	10 reps	0s
6F.Standing Dumbbell Triceps Extension See Exercise Notes	1 set	10 reps	60s
Circuit #7 - 3 rounds Rest 60s between rounds
7A.Dumbbell Floor Press See Exercise Notes	3 rounds	10 reps	0s
7B.Renegade Row	3 rounds	10 reps	60s
Circuit #8 - 4 rounds Rest 0s between rounds
8A.Alternating Dumbbell Snatch See Exercise Notes	4 rounds	10 reps	0s
8B.Single Arm Dumbbell Clean See Exercise Notes	4 rounds	8 reps	0s
8C.Push-up	4 rounds	6 reps	0s

BEST PUSH & PULL WORKOUT | Dumbbell Only

Media

Day 1

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