15 Minute One Dumbbell Workout At Home For Beginners Fo 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).
тнр Fitness I Nutrition I Diet тнр On Instagram таьsuperset юааpushюаб юааworkoutюаб Each workout focuses on one group of muscles for that corresponding function. the muscle groups for each function are below. push – chest, shoulders, and triceps. pull – upper back, lower back, rear deltoids, trapezius, biceps. legs – glutes, quadriceps, hamstrings, calves. you can also throw ab workouts in with each group as part of your. Push pull legs routine complete guide. one of the first pros of ppl is the flexibility of focus. this means that you can follow the split regardless of your training focus (e.g., strength gains, muscle mass, general fitness, or athletic training). the next pro of the ppl split is something called functional efficiency. 6 day dumbbell workout split overview. this workout can be performed for up to 12 weeks. it follows a push pull legs workout scheme. as a result, you’ll train each muscle group at least twice per week. some supporting muscle groups (especially the back and shoulders) are indirectly targeted even more than that. 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.
Comments are closed.