OFFICIAL PLAN · FREE

Dumbbell Push / Pull / Legs — Hypertrophy (V2)

3 DAYS · INTERMEDIATE · DUMBBELL

Push

  1. Incline Dumbbell PressChest
  2. Dumbbell Shoulder PressShoulders
  3. Dumbbell FlyChest
  4. Lateral RaiseShoulders

Pull

  1. Dumbbell RowBack
  2. Arnold PressShoulders
  3. Hammer CurlArms
  4. Rear Delt FlyShoulders

Legs

  1. Goblet SquatLegs
  2. Dumbbell Romanian DeadliftLegs
  3. LungeLegs
  4. Seated Dumbbell PressShoulders
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