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BEST PUSH & PULL WORKOUT | Dumbbell Only

By Obi Vincent

Experience
Intermediate (2-3 years)
Time
60 minutes/day
Good for
Gain Strength, Build Muscle, Bodybuilding, Tone Body, Increase Stamina
Equipment
2 x Dumbbell, Box, 1 x Dumbbell, Flat Bench, Bodyweight
Statistics
Average Cardio Intensity
20%
Average Exertion
50%
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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Day 1 - Chest, Shoulders, Lats, Triceps, Biceps, Back (Upper), Quads, Glutes, Traps

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Warm up: Walkouts x3

Shoulder Taps x10

Scap Push-ups x10

Alternating Side plank x10

Superman x10

Dumbbell Push up demonstrationPlay Dumbbell Push up demonstration
1 set, 12 reps, (rest 60s)
*elbows in
Time between exercises: 60s
Tempo: 3/0/2/0
Show Alternative Exercises
Wide Grip Push-ups on Dumbells demonstrationPlay Wide Grip Push-ups on Dumbells demonstration
1 set, 12 reps, (rest 60s)
*slightly wider than normal
Time between exercises: 60s
Tempo: 3/0/2/0
Show Alternative Exercises
Decline Push-up on Dumbbells demonstrationPlay Decline Push-up on Dumbbells demonstration
1 set, 12 reps, (rest 60s)
Time between exercises: 60s
Tempo: 3/0/2/0
Show Alternative Exercises
Circuit
Half-kneeling Dumbbell Single-Arm Shoulder Press demonstrationPlay Half-kneeling Dumbbell Single-Arm Shoulder Press demonstration
3 sets, 10 reps, (rest 60s)
Each Side
Time between exercises: 60s
Show Alternative Exercises
Dumbbell Lateral Raise demonstrationPlay Dumbbell Lateral Raise demonstration
3 sets, 10 reps, (rest 60s)
or you can substitute the dumbbell with a backpack
Time between exercises: 60s
Show Alternative Exercises
Circuit
Bent Over Two-Dumbbell Row demonstrationPlay Bent Over Two-Dumbbell Row demonstration
3 sets, 10 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Bench Dip demonstrationPlay Bench Dip demonstration
3 sets, 10 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Circuit
Twisting Standing Dumbbell Biceps Curl demonstrationPlay Twisting Standing Dumbbell Biceps Curl demonstration
1 set, 10 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Standing Dumbbell Triceps Extension demonstrationPlay Standing Dumbbell Triceps Extension demonstration
1 set, 10 reps, (rest 60s)
You can also do it seated or kneeling
Time between exercises: 60s
Show Alternative Exercises
Dumbbell Bicep Curl Pronated Grip demonstrationPlay Dumbbell Bicep Curl Pronated Grip demonstration
1 set, 10 reps, (rest 60s)
Play around with the tempo
Time between exercises: 60s
Tempo: 3/0/1/0
Show Alternative Exercises
Standing Dumbbell Triceps Extension demonstrationPlay Standing Dumbbell Triceps Extension demonstration
1 set, 10 reps, (rest 60s)
You can also do it seated or kneeling
Time between exercises: 60s
Tempo: 3/0/1/0
Show Alternative Exercises
Standing Hammer Curl demonstrationPlay Standing Hammer Curl demonstration
1 set, 10 reps, (rest 60s)
Time between exercises: 60s
Tempo: 1/0/3/0
Show Alternative Exercises
Standing Dumbbell Triceps Extension demonstrationPlay Standing Dumbbell Triceps Extension demonstration
1 set, 10 reps, (rest 60s)
You can also do it seated or kneeling
Time between exercises: 60s
Show Alternative Exercises
Circuit
Dumbbell Floor Press demonstrationPlay Dumbbell Floor Press demonstration
3 sets, 10 reps, (rest 60s)
Time between exercises: 60s
Tempo: 3/0/2/0
Show Alternative Exercises
Renegade Row demonstrationPlay Renegade Row demonstration
3 sets, 10 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Circuit
Alternating Dumbbell Snatch demonstrationPlay Alternating Dumbbell Snatch demonstration
4 sets, 10 reps, (rest 60s)
Metcon Finisher
Time between exercises: 60s
Show Alternative Exercises
Single Arm Dumbbell Clean demonstrationPlay Single Arm Dumbbell Clean demonstration
4 sets, 8 reps, (rest 60s)
Alternate each hand
Time between exercises: 60s
Show Alternative Exercises
Push-up demonstrationPlay Push-up demonstration
4 sets, 6 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises

Date Created: 2/26/2021, UTC


Last Updated: 11/1/2021, UTC

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