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Dumbbell Workout Routine Overview

The document outlines a workout routine divided into three categories: Push, Pull, and Core, with specific exercises listed for each muscle group. It details a weekly split schedule, including rest days, and provides a variety of exercises for chest, shoulders, triceps, back, biceps, forearms, and core. Each exercise includes options based on equipment availability and variations for optimal training.

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dominusgamer9
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6 views2 pages

Dumbbell Workout Routine Overview

The document outlines a workout routine divided into three categories: Push, Pull, and Core, with specific exercises listed for each muscle group. It details a weekly split schedule, including rest days, and provides a variety of exercises for chest, shoulders, triceps, back, biceps, forearms, and core. Each exercise includes options based on equipment availability and variations for optimal training.

Uploaded by

dominusgamer9
Copyright
© All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as TXT, PDF, TXT or read online on Scribd

WORKOUT:

PUSH:
CHEST
SHOULDER
TRICEP

PULL:
BACK
BICEP
FOREARM

CORE:
abdominals
obliques
serratus

workout split:
monday: push
tuesday: pull
wednesday: core
thursday: rest
friday: push
sat: pull
sun: core

------------------------------------------

PUSHHH:

CHEST:

bench press (pectoral major)


flat dumbell press (pectoral major)
guilotine dumbell press (pectoral major + minor)
seated cable fly if available other wise seated chest machine (pectoral major +
minor)

for dumbell press if INCLINE available try incline


IF chest press machine available, try it.

SHOULDERS:

lean in dumbell lateral raise


dumbell overhead press
super rom lateral raise
CABLE LATERAL RAISE ( IF POSSIBLE)
reverse pec deck (if possible)

TRICEP:
bar pressdown
overhead cable extension bar
one arm dumbell tricep extension
skull crushers
---------------------------------------------------

PULLLL:

BACK:
WIDE GRIP PULLDOWN
NEUTRAL GRIP PULLDOWN (IF POSSIBLE)
DUMBELL ROWS
CABLE TOWS (IF POSSIBLE)
MEDOWS ROW

BICEP:
BARBELL CURL
INCLINE DUMBELL CURL(IF POSSIBLE)
FLAT BENCH PREACHER CURLS ( FINISHER )
HAMMER CURL
DUMBELL CURL

FOREARM:
EZ BAR REVERSE GRIP CURL ( IF POSSIBLE)
WRIST CURL BARBELL
DEADHANG
SEATED FOREARM HAMMER CURL
------------------------------------------------

CORE:

RUSSIAN TWIST
KNEE RAISES
SIDE PLANK RAISES
HOLLOW BODY CRUNCH
FLUTTER KICKS

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