Free personalized workout plan

BEST PUSH & PULL WORKOUT | Dumbbell Only

By Obi Vincent

Experience
Intermediate (2-3 years)
Time
81 minutes/day | 1 day/week | 1 weeks
Good for
Women's Bodybuilding, Men's Bodybuilding, Women's Build Muscle, Men's Build Muscle, Women's Gain Strength, Men's Gain Strength, Women's Increase Stamina, Men's Increase Stamina, Women's Tone Body, Men's Tone Body
Equipment
Bodyweight, Dumbbell
Description

This PUSH & PULL workout for Arms/Chest/Shoulders/Biceps/Triceps is one you have to try, perfect for both men and Women and ALL fitness levels. Full workout and a lot of top tips explained to help you throughout the workout.

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Media

Week 1


Warm up: Walkouts x3

Shoulder Taps x10

Scap Push-ups x10

Alternating Side plank x10

Superman x10

ExerciseSetsRepsRest
1. Dumbbell Push up
Dumbbell Push up demonstrationPlay Dumbbell Push up demonstration

*elbows in
Tempo: 3/0/2/0
11260s
2. Wide Grip Push-ups on Dumbell
Wide Grip Push-ups on Dumbell demonstrationPlay Wide Grip Push-ups on Dumbell demonstration

*slightly wider than normal
Tempo: 3/0/2/0
11260s
3. Decline Push-up on Dumbbells
Decline Push-up on Dumbbells demonstrationPlay Decline Push-up on Dumbbells demonstration

Tempo: 3/0/2/0
11260s
Circuit4A. Half-kneeling Dumbbell Single-Arm Shoulder Press
Half-kneeling Dumbbell Single-Arm Shoulder Press demonstrationPlay Half-kneeling Dumbbell Single-Arm Shoulder Press demonstration

Each Side
31060s
4B. Dumbbell Lateral Raise
Dumbbell Lateral Raise demonstrationPlay Dumbbell Lateral Raise demonstration

or you can substitute the dumbbell with a backpack
31060s
Circuit5A. Bent Over Two-Dumbbell Row
Bent Over Two-Dumbbell Row demonstrationPlay Bent Over Two-Dumbbell Row demonstration
31060s
5B. Bench Dip
Bench Dip demonstrationPlay Bench Dip demonstration
31060s
Circuit6A. Twisting Standing Dumbbell Biceps Curl
Twisting Standing Dumbbell Biceps Curl demonstrationPlay Twisting Standing Dumbbell Biceps Curl demonstration
11060s
6B. Standing Dumbbell Triceps Extension
Standing Dumbbell Triceps Extension demonstrationPlay Standing Dumbbell Triceps Extension demonstration

You can also do it seated or kneeling
11060s
6C. Dumbbell Bicep Curl Pronated Grip
Dumbbell Bicep Curl Pronated Grip demonstrationPlay Dumbbell Bicep Curl Pronated Grip demonstration

Play around with the tempo
Tempo: 3/0/1/0
11060s
6D. Standing Dumbbell Triceps Extension
Standing Dumbbell Triceps Extension demonstrationPlay Standing Dumbbell Triceps Extension demonstration

You can also do it seated or kneeling
Tempo: 3/0/1/0
11060s
6E. Standing Hammer Curl
Standing Hammer Curl demonstrationPlay Standing Hammer Curl demonstration

Tempo: 1/0/3/0
11060s
6F. Standing Dumbbell Triceps Extension
Standing Dumbbell Triceps Extension demonstrationPlay Standing Dumbbell Triceps Extension demonstration

You can also do it seated or kneeling
11060s
Circuit7A. Dumbbell Floor Press
Dumbbell Floor Press demonstrationPlay Dumbbell Floor Press demonstration

Tempo: 3/0/2/0
31060s
7B. Renegade Row
Renegade Row demonstrationPlay Renegade Row demonstration
31060s
Circuit8A. Alternating Dumbbell Snatch
Alternating Dumbbell Snatch demonstrationPlay Alternating Dumbbell Snatch demonstration

Metcon Finisher
4100s
8B. Single Arm Dumbbell Clean
Single Arm Dumbbell Clean demonstrationPlay Single Arm Dumbbell Clean demonstration

Alternate each hand
480s
8C. Push-up
Push-up demonstrationPlay Push-up demonstration
460s

Date Created: 2/26/2021, UTC


Last Updated: 2/26/2021, UTC

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