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    Workout

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    This 6-day workout program alternates between push, pull and leg days and involves various dumbbell exercises for each muscle group. Each exercise lists the number of sets and reps to perform. The push days focus on chest, shoulder and tricep exercises like dumbbell bench press and lateral raises. The pull days target back and biceps with rows and curls. Leg days work lower body with squats, deadlifts, hip thrusts and calf raises.

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    Workout

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    194 views7 pages
    This 6-day workout program alternates between push, pull and leg days and involves various dumbbell exercises for each muscle group. Each exercise lists the number of sets and reps to perform. The push days focus on chest, shoulder and tricep exercises like dumbbell bench press and lateral raises. The pull days target back and biceps with rows and curls. Leg days work lower body with squats, deadlifts, hip thrusts and calf raises.

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    This 6-day workout program alternates between push, pull and leg days and involves various dumbbell exercises for each muscle group. Each exercise lists the number of sets and reps to perform. The push days focus on chest, shoulder and tricep exercises like dumbbell bench press and lateral raises. The pull days target back and biceps with rows and curls. Leg days work lower body with squats, deadlifts, hip thrusts and calf raises.

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    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
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    194 views7 pages

    Workout

    Uploaded by

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    This 6-day workout program alternates between push, pull and leg days and involves various dumbbell exercises for each muscle group. Each exercise lists the number of sets and reps to perform. The push days focus on chest, shoulder and tricep exercises like dumbbell bench press and lateral raises. The pull days target back and biceps with rows and curls. Leg days work lower body with squats, deadlifts, hip thrusts and calf raises.

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    of 7

    WORKOUT

    DAY 1: PUSH
    1. DUMBBELL BENCH PRESS- 2. DECLINE DUMBBELL BENCH PRESS-

    5 SET 12 REP 3 SET 12 REP


    3. DUMBBELL FLOOR PRESS- 4. SEATED DUMBBELL PRESS-

    3 SET 12 REP 4 SET 12 REP


    5. DUMBBELL LATERAL RAISE- 6. DUMBBELL TRICEP OVERHEAD EXTENSION-

    3 SET 12 REP 3 SET 12 REP


    DAY 2: PULL
    1. DUMBBELL BENT OVER ROW- 2. CHEST SUPPORTED DUMBBELL ROW-

    4 SET 12 REP 4 SET 12 REP


    3. DUMBBELL PULL OVER- 4. REAR DELT FLY-

    3 SET 15 REP 3 SET 15 REP


    5. DUMBBELL BICEP CURL- 6. ZOTTMAN CURL-

    3 SET 15 REP 3 SET 15 REP


    DAY 3: LEG
    1. DUMBBELL/BARBELL SQUAT- 2. DUMBBELL STIFF LEG DEADLIFT-

    4 SET 12 REP 4 SET 12 REP


    2. DUMBBELL GOBLET SQUAT- 4. DUMBBELL HIP THRUST-

    4 SET 12 REP 4 SET 12 REP


    5. DUMBBELL CALF RAISE- 6. SHRUGS

    4 SET 20 REP 4 SET 20 REP


    DAY 4: PUSH
    1. DUMBBELL INCLINE BENCH PRESS- 2. DUMBBELL CHEST FLY-

    5 SET 12 REP 3 SET 12 REP


    2. STANDING DUMBBELL PRESS- 4. ARNOLD PRESS-

    4 SET 12 REP 3 SET 12 REP


    5. LATERAL RAISE- 6. DUMBBELL SKULLCRUSHER-

    3 SET 12 REP 3 SET 12 REP


    DAY 5: PULL
    1. ONE ARM DUMBBELL ROW- 2. REVERSE GRIP DUMBBELL ROW-

    5 SET 12 REP 4 SET 12 REP


    2. DUMBBELL PULLOVER- 4 .DUMBBELL HAMMER CURL-

    4 SET 12 REP 3 SET 15 REP


    5. REVERSE CURL- 6. CONCENTRATION CURL-

    3 SET 15 REP 3 SET 15 REP


    DAY 6: LEG
    1. DUMBBELL/BARBELL DEADLIFT- 2.DUMBBELL SPLIT SQUAT-

    4 SET 12 REP 4 SET 12 REP


    3.DUMBBELL GOBLET SQUAT- 4. DUMBBELL HIP THRUST-

    3 SET 12 REP 3 SET 15 REP


    5. DUMBBELL CALF RAISE- 6. SHRUGS

    4 SET 20 REP 4 SET 20 REP

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