Dumbbell Push Pull Leg Training Plan

user profile pictureBy Lyfta AI

This workout plan focuses on the push, pull, and leg muscles using only dumbbells. It is designed for those who want to build strength and improve muscle definition over the course of one week.

exercise
dumbbell bench press

3 sets x 12 reps

exercise
dumbbell bent over row

3 sets x 12 reps

exercise
dumbbell goblet squat

3 sets x 12 reps

exercise
dumbbell seated shoulder press

3 sets x 12 reps

exercise
dumbbell biceps curl

3 sets x 12 reps

exercise
dumbbell standing kickback

3 sets x 12 reps

exercise
dumbbell lunge

3 sets x 12 reps

exercise
dumbbell deadlift

3 sets x 12 reps

exercise
dumbbell seated shoulder press

3 sets x 12 reps

exercise
dumbbell seated calf raise

3 sets x 12 reps

exercise
dumbbell pullover

3 sets x 12 reps

exercise
dumbbell bulgarian split squat

3 sets x 12 reps

exercise
dumbbell renegade row

3 sets x 12 reps

exercise
dumbbell hammer curls

3 sets x 30 reps

exercise
dumbbell front raise

3 sets x 12 reps

exercise
dumbbell hammer curl

3 sets x 12 reps

exercise
dumbbell lateral raise

3 sets x 12 reps

exercise
dumbbell deadlift

3 sets x 12 reps

exercise
dumbbell reverse fly

3 sets x 12 reps

exercise
dumbbell step up

3 sets x 12 reps

exercise
dumbbell incline curl

1 sets x 0 reps