Push, Pull, Legs: Dumbbells & Nordics Focus

Strength increase with extra focus on upper chest, hamstrings and arms. Goal is overall body strength increase with focus on reaching new maxes in bench. Daily ending with dragon flags or hanging leg raise can help to round out the workout with core work. 

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Incline Supinated Chest Press

Incline Bench Press (Dumbbell)

Incline Chest Fly (Dumbbell)

Seated Shoulder Press (Dumbbell)

Lateral Raise (Dumbbell)

Dip (Bodyweight)

Squat (Dumbbell)

Bulgarian Split Squat (Dumbbell)

Sissy Squat

Romanian Deadlift (Dumbbell)

Back Extension (Weighted)

Farmer's Walk (Weighted)

Nordic Curl

Hip Thrust (Dumbbell)

Dragon Flag

Bent Over Row (Dumbbell)

Chest Supported Row (Dumbbell)

Pull-Up (Weighted)

Front Lever

Seated Row (Cable)

Bicep Curl (Dumbbell)

Hammer Curl (Dumbbell)

Preacher Curl (Dumbbell)

Reverse Bicep Curl (Dumbbell)

Incline Curl (Dumbbell)

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