3 day 50 min 1 x Dumbbell Bodyweight Push / Pull / Legs Workout
By Myworkouts
 | Intermediate (2-3 years) |
 | 46 minutes/day | 3 days/week |
 | Bodybuilding, Build Muscle |
 | 1 x Dumbbell, Bodyweight Show More  |
Average Exertion  | Average Cardio Intensity |
| Description |
Week 1 Overview
Day 1: Push | Day 2: Rest | Day 3: Pull | Day 4: Rest | Day 5: Push | Day 6: Rest | Day 7: Rest |
Day 1 - Push
Scroll to top| Exercise | Sets | Reps | Rest | |
| 1.Shoulder Tap Push-up with Dumbbell Pull Across | 3 sets | 10 - 12 reps | 60s | |
| 2.Single-Arm Standing Dumbbell Shoulder Press | 3 sets | 10 - 12 reps | 60s | |
| 3.Dumbbell One-Arm Floor Press | 3 sets | 10 - 12 reps | 60s | |
| 4.Half-Kneeling Single Arm Dumbbell Curl to Press | 3 sets | 10 - 12 reps | 60s | |
| 5.Push up with Dumbbell Pull Across | 3 sets | 10 - 12 reps | 60s | |
| 6.Dumbbell Diagonal Raise | 3 sets | 10 - 12 reps | 60s | |
Day 3 - Pull
Scroll to top| Exercise | Sets | Reps | Rest | |
| 1.One-Arm Dumbbell Snatch | 3 sets | 10 - 12 reps | 60s | |
| 2.Hollow Hold with DB Pullover | 3 sets | 10 - 12 reps | 60s | |
| 3.Dumbbell High Plank Pull Through to Rotation | 3 sets | 10 - 12 reps | 60s | |
| 4.Renegade Row | 3 sets | 10 - 12 reps | 60s | |
| 5.Dumbbell Pullover on Floor | 3 sets | 10 - 12 reps | 60s | |
| 6.Standing Concentration Curl | 3 sets | 10 - 12 reps | 60s | |
Day 5 - Push
Scroll to top| Exercise | Sets | Reps | Rest | |
| 1.Goblet Squat | 3 sets | 10 - 12 reps | 60s | |
| 2.Kneeling Glute Kickback With Dumbbell | 3 sets | 10 - 12 reps | 60s | |
| 3.Plie Dumbbell Squat | 3 sets | 10 - 12 reps | 60s | |
| 4.Dumbbell Sumo Squat | 3 sets | 10 - 12 reps | 60s | |
| 5.Floor Calf Raise | 3 sets | 10 - 12 reps | 60s | |
Date Created: 4/7/2022, UTC
Last Updated: 4/7/2022, UTC
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