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Dumbbell P/P/L
by Nathan R.
15 athletes joined
Program Description
Copied from https://www.reddit.com/r/Fitness/comments/2e79y4/dumbbell_ppl_proposed_alternative_to_dumbbell/ Introductory Program that only uses Dumbbells and Pull-Up bar. 6 day routine with a rest day for cardio.
Program Overview
Level
Beginner
Goal
Muscle & Sculpting
Equipment
Dumbbell Only
Program Length
1 week
Time Per Workout
30 minutes
Created
Jan 10, 2024 04:22
Last Edited
May 20, 2024 01:32
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Week 1
1 / 1 Weeks
Day 4
1
Bench Press (Dumbbell)
3 Sets
12 Reps
2
Pec Fly (Dumbbell)
3 Sets
12 Reps
3
Arnold Press
3 Sets
12 Reps
4
Single Arm Overhead Tricep Extension
3 Sets
12 Reps
Day 1
1
Bench Press (Dumbbell)
3 Sets
12 Reps
2
Pec Fly (Dumbbell)
3 Sets
12 Reps
3
Arnold Press
3 Sets
12 Reps
4
Single Arm Overhead Tricep Extension
3 Sets
12 Reps
5
Hanging Leg Raise
3 Sets
12 Reps
Day 2
1
Pull-Up (Weighted)
3 Sets
12 Reps
2
Bent Over Row (Dumbbell)
3 Sets
12 Reps
3
Rear Delt Fly (Dumbbell)
3 Sets
12 Reps
4
Shrug (Dumbbell)
3 Sets
12 Reps
5
Bicep Curl (Dumbbell)
3 Sets
12 Reps
Day 6
1
Goblet Squat
3 Sets
12 Reps
2
Lunge (Dumbbell)
3 Sets
12 Reps
3
Single Leg Deadlift
3 Sets
12 Reps
4
Standing Calf Raise
3 Sets
12 Reps
Day 3
1
Goblet Squat
3 Sets
12 Reps
2
Lunge (Dumbbell)
3 Sets
12 Reps
3
Single Leg Deadlift
3 Sets
12 Reps
4
Standing Calf Raise
3 Sets
12 Reps
5
Hanging Leg Raise
3 Sets
12 Reps
Day 5
1
Pull-Up (Weighted)
3 Sets
12 Reps
2
Bent Over Row (Dumbbell)
3 Sets
12 Reps
3
Rear Delt Fly (Dumbbell)
3 Sets
12 Reps
4
Shrug (Dumbbell)
3 Sets
12 Reps
5
Bicep Curl (Dumbbell)
3 Sets
12 Reps
6
Hanging Leg Raise
3 Sets
12 Reps
Day 7
1
Run
1 Set
30 mins