Functional 3 Day Push/Pull/Legs with Dumbbells and no Benches
By Alex Meyers
 | Intermediate (2-3 years) |
 | 50 minutes/day | 3 days/week |
 | Build Muscle, Gain Strength, Fat Loss, Lose Weight, Tone Body |
 | 2 x Dumbbell, Flat Bench, 1 x Dumbbell Show More  |
Average Exertion  | Average Cardio Intensity |
| Description |
Week 1 Overview
Day 1 - Push Day
Scroll to top| Exercise | Sets | Reps | Rest | |
| 1.Dumbbell Floor Press | 4-5 sets | 8-12 reps | 60s | |
| 2.Seated Dumbbell Shoulder Press | 4-5 sets | 8-12 reps | 60s | |
| 3.Dumbbell Floor Fly | 4 sets | 8-12 reps | 60s | |
| 4.Standing Dumbbell Upright Row | 4 sets | 8-12 reps | 60s | |
| 5.Standing Dumbbell Triceps Extension | 3-4 sets | 8-12 reps | 60s | |
Day 3 - Pull Day
Scroll to top| Exercise | Sets | Reps | Rest | |
| 1.Bent Over Dumbbell Row (Pronated Grip) | 4-5 sets | 8-12 reps | 60s | |
| 2.Dumbbell Power Clean | 4-5 sets | 8-12 reps | 60s | |
| 3.Renegade Row | 4 sets | 8-12 reps | 60s | |
| 4.Rear Delt Raise | 4 sets | 8-12 reps | 60s | |
| 5.Seated Alternating Dumbbell Biceps Curl | 3-4 sets | 8-12 reps | 60s | |
Day 5 - Legs/Core Day
Scroll to top| Exercise | Sets | Reps | Rest | |
| 1.Goblet Squat | 4-5 sets | 8-12 reps | 60s | |
| 2.Stiff-Legged Dumbbell Deadlift | 4-5 sets | 8-12 reps | 60s | |
| 3.Dumbbell Bulgarian Split Squat | 4 sets | 8-12 reps | 60s | |
| 4.Dumbbell Calf Raises | 4 sets | 8-12 reps | 60s | |
| 5.Dumbbell Windmill See Exercise Notes | 3-4 sets | 8-12 reps | 60s | |
Date Created: 9/20/2021, UTC
Last Updated: 10/8/2021, UTC
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