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PPL dumbell
by Zamantha Acla
15 athletes joined
Program Description
build muscle using dumbbell
Program Overview
Level
Beginner
Goal
Muscle & Sculpting
Equipment
Dumbbell Only
Program Length
4 weeks
Time Per Workout
60 minutes
Created
Mar 16, 2024 09:38
Last Edited
Jun 08, 2024 04:39
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Week 1
1 / 4 Weeks
Day 7
1
Sit Up
1 Set
Day 1
1
Floor Press (Dumbbell)
3 Sets
10 Reps
2
Overhead Press (Dumbbell)
3 Sets
10 Reps
3
Lateral Raise (Dumbbell)
3 Sets
12 Reps
4
Tricep Extension (Dumbbell)
3 Sets
12 Reps
5
Push Up
3 Sets
10 Reps
Day 2
1
Single Arm Row (Dumbbell)
3 Sets
12 Reps
2
Rear Delt Fly (Dumbbell)
3 Sets
12 Reps
3
Bent Over Row (Dumbbell)
3 Sets
12 Reps
4
Bicep Curl (Dumbbell)
3 Sets
12 Reps
5
Hammer Curl
3 Sets
12 Reps
Day 3
1
Romanian Deadlift (Dumbbell)
3 Sets
12 Reps
2
Single Leg Romanian Deadlift
3 Sets
12 Reps
3
Sumo Deadlift (Dumbbell)
3 Sets
12 Reps
4
Goblet Squat
3 Sets
12 Reps
5
Reverse Lunge (Dumbbell)
3 Sets
12 Reps
Day 4
1
Floor Press (Dumbbell)
3 Sets
10 Reps
2
Overhead Press (Dumbbell)
3 Sets
10 Reps
3
Lateral Raise (Dumbbell)
3 Sets
12 Reps
4
Tricep Extension (Dumbbell)
3 Sets
12 Reps
5
Push Up
3 Sets
10 Reps
Day 5
1
Single Arm Row (Dumbbell)
3 Sets
12 Reps
2
Rear Delt Fly (Dumbbell)
3 Sets
12 Reps
3
Bent Over Row (Dumbbell)
3 Sets
12 Reps
4
Bicep Curl (Dumbbell)
3 Sets
12 Reps
5
Hammer Curl
3 Sets
12 Reps
Day 6
1
Romanian Deadlift (Dumbbell)
3 Sets
12 Reps
2
Single Leg Romanian Deadlift
3 Sets
12 Reps
3
Sumo Deadlift (Dumbbell)
3 Sets
12 Reps
4
Goblet Squat
3 Sets
12 Reps
5
Reverse Lunge (Dumbbell)
3 Sets
12 Reps
Day 1
1
Floor Press (Dumbbell)
3 Sets
10 Reps
2
Overhead Press (Dumbbell)
3 Sets
10 Reps
3
Lateral Raise (Dumbbell)
3 Sets
12 Reps
4
Tricep Extension (Dumbbell)
3 Sets
12 Reps
5
Push Up
3 Sets
10 Reps
Day 2
1
Single Arm Row (Dumbbell)
3 Sets
12 Reps
2
Rear Delt Fly (Dumbbell)
3 Sets
12 Reps
3
Bent Over Row (Dumbbell)
3 Sets
12 Reps
4
Bicep Curl (Dumbbell)
3 Sets
12 Reps
5
Hammer Curl
3 Sets
12 Reps
Day 3
1
Romanian Deadlift (Dumbbell)
3 Sets
12 Reps
2
Single Leg Romanian Deadlift
3 Sets
12 Reps
3
Sumo Deadlift (Dumbbell)
3 Sets
12 Reps
4
Goblet Squat
3 Sets
12 Reps
5
Reverse Lunge (Dumbbell)
3 Sets
12 Reps
Day 4
1
Floor Press (Dumbbell)
3 Sets
10 Reps
2
Overhead Press (Dumbbell)
3 Sets
10 Reps
3
Lateral Raise (Dumbbell)
3 Sets
12 Reps
4
Tricep Extension (Dumbbell)
3 Sets
12 Reps
5
Push Up
3 Sets
10 Reps
Day 5
1
Single Arm Row (Dumbbell)
3 Sets
12 Reps
2
Rear Delt Fly (Dumbbell)
3 Sets
12 Reps
3
Bent Over Row (Dumbbell)
3 Sets
12 Reps
4
Bicep Curl (Dumbbell)
3 Sets
12 Reps
5
Hammer Curl
3 Sets
12 Reps
Day 6
1
Romanian Deadlift (Dumbbell)
3 Sets
12 Reps
2
Single Leg Romanian Deadlift
3 Sets
12 Reps
3
Sumo Deadlift (Dumbbell)
3 Sets
12 Reps
4
Goblet Squat
3 Sets
12 Reps
5
Reverse Lunge (Dumbbell)
3 Sets
12 Reps
Day 7
1
Sit Up
1 Set
Day 1
1
Floor Press (Dumbbell)
3 Sets
10 Reps
2
Overhead Press (Dumbbell)
3 Sets
10 Reps
3
Lateral Raise (Dumbbell)
3 Sets
12 Reps
4
Tricep Extension (Dumbbell)
3 Sets
12 Reps
5
Push Up
3 Sets
10 Reps
Day 2
1
Single Arm Row (Dumbbell)
3 Sets
12 Reps
2
Rear Delt Fly (Dumbbell)
3 Sets
12 Reps
3
Bent Over Row (Dumbbell)
3 Sets
12 Reps
4
Bicep Curl (Dumbbell)
3 Sets
12 Reps
5
Hammer Curl
3 Sets
12 Reps
Day 3
1
Romanian Deadlift (Dumbbell)
3 Sets
12 Reps
2
Single Leg Romanian Deadlift
3 Sets
12 Reps
3
Sumo Deadlift (Dumbbell)
3 Sets
12 Reps
4
Goblet Squat
3 Sets
12 Reps
5
Reverse Lunge (Dumbbell)
3 Sets
12 Reps
Day 4
1
Floor Press (Dumbbell)
3 Sets
10 Reps
2
Overhead Press (Dumbbell)
3 Sets
10 Reps
3
Lateral Raise (Dumbbell)
3 Sets
12 Reps
4
Tricep Extension (Dumbbell)
3 Sets
12 Reps
5
Push Up
3 Sets
10 Reps
Day 5
1
Single Arm Row (Dumbbell)
3 Sets
12 Reps
2
Rear Delt Fly (Dumbbell)
3 Sets
12 Reps
3
Bent Over Row (Dumbbell)
3 Sets
12 Reps
4
Bicep Curl (Dumbbell)
3 Sets
12 Reps
5
Hammer Curl
3 Sets
12 Reps
Day 6
1
Romanian Deadlift (Dumbbell)
3 Sets
12 Reps
2
Single Leg Romanian Deadlift
3 Sets
12 Reps
3
Sumo Deadlift (Dumbbell)
3 Sets
12 Reps
4
Goblet Squat
3 Sets
12 Reps
5
Reverse Lunge (Dumbbell)
3 Sets
12 Reps
Day 7
1
Sit Up
1 Set
Day 1
1
Floor Press (Dumbbell)
3 Sets
10 Reps
2
Overhead Press (Dumbbell)
3 Sets
10 Reps
3
Lateral Raise (Dumbbell)
3 Sets
12 Reps
4
Tricep Extension (Dumbbell)
3 Sets
12 Reps
5
Push Up
3 Sets
10 Reps
Day 2
1
Single Arm Row (Dumbbell)
3 Sets
12 Reps
2
Rear Delt Fly (Dumbbell)
3 Sets
12 Reps
3
Bent Over Row (Dumbbell)
3 Sets
12 Reps
4
Bicep Curl (Dumbbell)
3 Sets
12 Reps
5
Hammer Curl
3 Sets
12 Reps
Day 3
1
Romanian Deadlift (Dumbbell)
3 Sets
12 Reps
2
Single Leg Romanian Deadlift
3 Sets
12 Reps
3
Sumo Deadlift (Dumbbell)
3 Sets
12 Reps
4
Goblet Squat
3 Sets
12 Reps
5
Reverse Lunge (Dumbbell)
3 Sets
12 Reps
Day 4
1
Floor Press (Dumbbell)
3 Sets
10 Reps
2
Overhead Press (Dumbbell)
3 Sets
10 Reps
3
Lateral Raise (Dumbbell)
3 Sets
12 Reps
4
Tricep Extension (Dumbbell)
3 Sets
12 Reps
5
Push Up
3 Sets
10 Reps
Day 5
1
Single Arm Row (Dumbbell)
3 Sets
12 Reps
2
Rear Delt Fly (Dumbbell)
3 Sets
12 Reps
3
Bent Over Row (Dumbbell)
3 Sets
12 Reps
4
Bicep Curl (Dumbbell)
3 Sets
12 Reps
5
Hammer Curl
3 Sets
12 Reps
Day 6
1
Romanian Deadlift (Dumbbell)
3 Sets
12 Reps
2
Single Leg Romanian Deadlift
3 Sets
12 Reps
3
Sumo Deadlift (Dumbbell)
3 Sets
12 Reps
4
Goblet Squat
3 Sets
12 Reps
5
Reverse Lunge (Dumbbell)
3 Sets
12 Reps
Day 7
1
Sit Up
1 Set