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Functional 3 Day Push/Pull/Legs with Dumbbells and no Benches

By Myworkouts

Experience
Intermediate (2-3 years)
Time
41 minutes/day | 3 days/week
Good for
Build Muscle, Gain Strength, Fat Loss, Lose Weight, Tone Body
Equipment
2 x Dumbbell, Flat Bench, 1 x Dumbbell
Statistics
Average Cardio Intensity
30%
Average Exertion
60%
Description

Workout Overview



Dumbbell Floor Press
4-5 sets, 8-12 reps, (rest 60s)
Time between exercises: 60s
Tempo: 1/0/1/0
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Seated Dumbbell Shoulder Press
4-5 sets, 8-12 reps, (rest 60s)
Time between exercises: 60s
Tempo: 1/0/1/0
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4 sets, 8-12 reps, (rest 60s)
Time between exercises: 60s
Tempo: 1/0/1/0
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Standing Dumbbell Upright Row
4 sets, 8-12 reps, (rest 60s)
Time between exercises: 60s
Tempo: 1/0/1/0
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Standing Dumbbell Triceps Extension
3-4 sets, 8-12 reps, (rest 60s)
Time between exercises: 60s
Tempo: 1/0/1/0
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Bent Over Dumbbell Row (Pronated Grip)
4-5 sets, 8-12 reps, (rest 60s)
Time between exercises: 60s
Tempo: 1/0/1/0
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Dumbbell Power Clean
4-5 sets, 8-12 reps, (rest 60s)
Time between exercises: 60s
Tempo: 1/0/1/0
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Renegade Row
4 sets, 8-12 reps, (rest 60s)
Time between exercises: 60s
Tempo: 1/0/1/0
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Rear Delt Raise
4 sets, 8-12 reps, (rest 60s)
Time between exercises: 60s
Tempo: 1/0/1/0
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Seated Alternating Dumbbell Biceps Curl
3-4 sets, 8-12 reps, (rest 60s)
Time between exercises: 60s
Tempo: 1/0/1/0
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Legs/Core Day

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Goblet Squat
4-5 sets, 8-12 reps, (rest 60s)
Time between exercises: 60s
Tempo: 1/0/1/0
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Stiff-Legged Dumbbell Deadlift
4-5 sets, 8-12 reps, (rest 60s)
Time between exercises: 60s
Tempo: 1/0/1/0
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Dumbbell Split Squat
4 sets, 8-12 reps, (rest 60s)
Time between exercises: 60s
Tempo: 1/0/1/0
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Dumbbell Calf Raises
4 sets, 8-12 reps, (rest 60s)
Time between exercises: 60s
Tempo: 1/0/1/0
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Dumbbell Windmill
3-4 sets, 8-12 reps, (rest 60s)
Cut if short on time 8-12 reps total alternating sides each rep"
Time between exercises: 60s
Tempo: 1/0/1/0
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Date Created: Tue Oct 19 2021 02:08:28 GMT+0000 (Coordinated Universal Time)


Last Updated: Tue Oct 19 2021 02:08:28 GMT+0000 (Coordinated Universal Time)

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