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

Google Sheet Workout Export

By Myworkouts

Experience Advanced (3+ years)
Time 55 minutes/day | 6 days/week
Goals
Equipment

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Average Exertion
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60%
Average Cardio Intensity
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30%

Split workout with the following days:

  • Push
  • Pull
  • Legs
  • Push
  • Pull
  • Legs
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Description



Google Sheet Workout Export

ExerciseSetsRepsRest
1.Dumbbell Push up
4 sets8 reps60s
2.Standing Dumbbell Press
4 sets8 reps60s
3.Man Maker
4 sets8 reps60s
4.Dumbbell Squat To Shoulder Press
4 sets8 reps60s
5.Standing Dumbbell Triceps Extension
4 sets8 reps60s
6.One-Arm Floor Chest Flye
4 sets8 reps60s
Google Sheet Workout Export

ExerciseSetsRepsRest
1.Bent Over Two-Dumbbell Row
4 sets8 reps60s
2.Neutral Grip Alternating Dumbbell Row
4 sets8 reps60s
3.Dumbbell Deadlift
4 sets8 reps60s
4.Dumbbell Pullover on Floor
4 sets8 reps60s
5.Alternate Hammer Curl
4 sets8 reps60s
6.Alternate Dumbbell Row
4 sets8 reps60s
Google Sheet Workout Export

ExerciseSetsRepsRest
1.Dumbbell Lunges
4 sets8 reps60s
2.Dumbbell Reverse Lunge
4 sets8 reps60s
3.Dumbbell Straight Leg Deadlift to Bent Over Row
4 sets8 reps60s
4.Dumbbell Front Squat
4 sets8 reps60s
5.Dumbbell Straight-back Straight-leg Deadlift
4 sets8 reps60s
6.Standing Two Dumbbell Calf Raise
4 sets8 reps60s
Google Sheet Workout Export

ExerciseSetsRepsRest
1.Dumbbell Floor Fly
4 sets10 reps60s
2.Biceps Curl To Shoulder Press
4 sets10 reps60s
3.Wide Grip Push-ups on Dumbells
4 sets10 reps60s
4.Dumbbell Clean and Press
4 sets10 reps60s
5.Bent Over Dumbbell Tricep Kickback
4 sets10 reps60s
6.Shoulder Tap Push-up with Dumbbell Pull Across
4 sets10 reps60s
Google Sheet Workout Export

ExerciseSetsRepsRest
1.Stiff-Legged Dumbbell Deadlift
4 sets10 reps60s
2.Renegade Row
4 sets10 reps60s
3.Hollow Hold with DB Pullover
4 sets10 reps60s
4.Rear Delt Raise
4 sets10 reps60s
5.Standing Dumbbell Biceps Curl
4 sets10 reps60s
6.Dumbbell Single-Leg Deadlift to Row
4 sets10 reps60s
Google Sheet Workout Export

ExerciseSetsRepsRest
1.Goblet Squat
4 sets10 reps60s
2.Walking Dumbbell Lunge
4 sets10 reps60s
3.Kneeling Glute Kickback With Dumbbell
4 sets10 reps60s
4.Dumbbell Alternating Side Lunge
4 sets10 reps60s
5.Dumbbell Squat to Romanian Deadlift
4 sets10 reps60s
6.Dumbbell Calf Raises
4 sets10 reps60s

Date Created: 2/10/2022, UTC


Last Updated: 2/10/2022, UTC





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