BEST PUSH & PULL WORKOUT | Dumbbell Only

Google Sheet Workout Export

By Obi Vincent

Experience Intermediate (2-3 years)
Time 60 minutes/day
Goals
Equipment

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Average Exertion
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50%
Average Cardio Intensity
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20%

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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Description

Media



Google Sheet Workout Export

Warm up: Walkouts x3

Shoulder Taps x10

Scap Push-ups x10

Alternating Side plank x10

Superman x10

ExerciseSetsRepsRest
1.Dumbbell Push up

See Exercise Notes

1 set12 reps60s
2.Wide Grip Push-ups on Dumbells

See Exercise Notes

1 set12 reps60s
3.Decline Push-up on Dumbbells

See Exercise Notes

1 set12 reps60s

Circuit #4 - 3 rounds

Rest 60s between rounds

4A.Half-kneeling Dumbbell Single-Arm Shoulder Press

See Exercise Notes

3 rounds10 reps0s
4B.Dumbbell Lateral Raise

See Exercise Notes

3 rounds10 reps60s

Circuit #5 - 3 rounds

Rest 60s between rounds

5A.Bent Over Two-Dumbbell Row
3 rounds10 reps0s
5B.Bench Dip
3 rounds10 reps60s

Circuit #6 - 1 set

Rest 60s between rounds

6A.Twisting Standing Dumbbell Biceps Curl
1 set10 reps0s
6B.Standing Dumbbell Triceps Extension

See Exercise Notes

1 set10 reps0s
6C.Dumbbell Bicep Curl Pronated Grip

See Exercise Notes

1 set10 reps0s
6D.Standing Dumbbell Triceps Extension

See Exercise Notes

1 set10 reps0s
6E.Standing Hammer Curl

See Exercise Notes

1 set10 reps0s
6F.Standing Dumbbell Triceps Extension

See Exercise Notes

1 set10 reps60s

Circuit #7 - 3 rounds

Rest 60s between rounds

7A.Dumbbell Floor Press

See Exercise Notes

3 rounds10 reps0s
7B.Renegade Row
3 rounds10 reps60s

Circuit #8 - 4 rounds

Rest 0s between rounds

8A.Alternating Dumbbell Snatch

See Exercise Notes

4 rounds10 reps0s
8B.Single Arm Dumbbell Clean

See Exercise Notes

4 rounds8 reps0s
8C.Push-up
4 rounds6 reps0s

Date Created: 2/26/2021, UTC


Last Updated: 12/2/2021, UTC





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