Barbell, Dumbbell & Bench Only Push / Pull / Push / Pull Workout Plan

By Myworkouts

	Intermediate (2-3 years)
	54 minutes/day \| 4 days/week
	Bodybuilding, Build Muscle, Gain Strength
	2 x Dumbbell, Flat Bench, Barbell, Squat Rack, 1 x Dumbbell, Incline Bench Show More

Average Exertion

Average Cardio Intensity

Split workout that breaks up

Description

Week 1 Overview

Day 1:

Day 2:

Day 3:

Rest

Day 4:

Day 5:

Day 6:

Rest

Day 7:

Rest

Exercise	Sets	Reps	Rest
1.Dumbbell Bench Press	4 sets	8 reps	60s
2.Standing Barbell Military Press (AKA Overhead Press)	4 sets	8 reps	60s
3.Barbell Back Squat	4 sets	8 reps	60s
4.Seated Dumbbell Shoulder Press	4 sets	8 reps	60s
5.Standing Dumbbell Triceps Extension	4 sets	8 reps	60s
6.Dumbbell Lunges	4 sets	8 reps	60s

Exercise	Sets	Reps	Rest
1.Barbell Bench Press	4 sets	8 reps	60s
2.Seated Dumbbell Shoulder Press	4 sets	8 reps	60s
3.Goblet Squat	4 sets	8 reps	60s
4.Arnold Press	4 sets	8 reps	60s
5.Bent Over Dumbbell Tricep Kickback	4 sets	8 reps	60s
6.Barbell Lunge	4 sets	8 reps	60s

Exercise	Sets	Reps	Rest
1.Dumbbell Deadlift	4 sets	8 reps	60s
2.Bent Over Barbell Row	4 sets	8 reps	60s
3.One-Arm Bent-Over Dumbbell Row	4 sets	8 reps	60s
4.Reverse Grip Bent Over Dumbbell Row	4 sets	8 reps	60s
5.Standing Concentration Curl	4 sets	8 reps	60s
6.Standing Dumbbell Reverse Curl	4 sets	8 reps	60s

Date Created: 9/23/2021, UTC

Last Updated: 10/29/2021, UTC

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