Dumbbell PPL with Compound

Full body dumbell PPL that includes compound exercises.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Push Up

Squat to Press (Dumbbell)

Incline Bench Press (Dumbbell)

French Press

Lateral Raise (Dumbbell)

Dip (Bodyweight)

Bent Over Row (Dumbbell)

Halo with Chop

Pull-Up (Bodyweight)

Upright Row (Dumbbell)

Incline Curl (Dumbbell)

Hammer Curl

Goblet Squat

Forward/Reverse Lunge Combo

Goblet March

Farmer's Walk (Weighted)

Plank

Arnold Press

Half-Kneeling Curl And Press

Incline Chest Fly (Dumbbell)

Tricep Extension (Dumbbell)

Kettlebell Clean and Press

Rear Delt Fly (Dumbbell)

Chest Supported Row (Dumbbell)

Pullover (Dumbbell)

Front Squat (Dumbbell)

Lunge (Dumbbell)

Split Squat (Dumbbell)

Deadlift (Dumbbell)

Side Plank

Push

Pull

Legs

Push 2

Pull 2

Legs 2

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