15 Minute Dumbbell Workouts For Fat Loss For Push Pull Legs Fitness Push day dumbbell workout a. low incline dumbbell press 4 sets x 8 12 reps. flat dumbbell bench press 4 sets x 10 15 reps. dumbbell shoulder press 3 sets x 8 12 reps. lateral raise 3 sets x 15 20 reps. triceps kickback 2 sets x 15 20 reps. overhead triceps extension 2 sets x 10 15 reps. 28 day push pull legs dumbbell routine for muscle and strength. day 1 – push workout (chest, triceps, and delts) day 2 – pull workout (back, biceps, and forearms) day 3 – leg workout (quads, hamstrings, and calves) day 4 – off. day 5 – push workout (chest, triceps, and shoulder).
Pin On Gym Training Guides And Workout Plans That’s 4 times per muscle group every 3 weeks, but obviously not as good as the 6 times that a 4 day upper lower split would allow. the only other option would be to lift every day m f (5 workouts per muscle group 3 weeks) but that doesn’t seem like enough rest: monday: push. tuesday: legs core. wednesday: pull. Push pull legs routine: best science based push workout. so to sum everything up for you, here’s what your push workout could look like: incline barbell bench press: 3 4 sets of 6 8 reps. standing dumbbell shoulder press: 3 4 sets of 10 15 reps. paused flat dumbbell press: 3 4 sets of 8 12 reps. Stand with your feet shoulder width apart in front of the bench. push your butt back and lower your torso down, extending your off arm to rest your palm on the bench. make sure your shoulders stay. If you only train 3 4 days a week, it’ll be more challenging to add variations and rotate through them each week. by training more often, you can use 6 different training sessions instead of 3. like so – push 1, pull 1, legs 1, push 2, pull 2, legs 2, etc. it can help accelerate fat loss and muscle growth.
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