Push Pull Home Workout

Workout Description
This is a great home version of the classic push pull workout all you need is a pair of the trusty dumbbells and a bench or swiss ball. This workout can be performed anywhere and without dedicating a whole room and a large budget towards it!

Workout Notes
Perform all sets for each exercise before moving onto the next exercise. This workout uses the old classic dumbells to hit all your major muscle grops leaving you more muscular and toned.


Main Goal:
Days Per Week:
Type of Workout:
Number of weeks:
Workout Level:
What you Need:
Build Muscle and Tone
2 or 3
Straight Sets
Pair of Dumbbells/Bench or Swiss Ball

Workout 1 – Push Workout
Exercise Sets Reps
Dumbbell Squat 3 8-12
Dumbbell Bench Press 3 8-12
Incline Dumbbell Bench Press 3 8-12
Dumbbell Shoulder Press 3 8-12
Dumbbell Side Lat Raise 3 8-12
Lying Dumbbell French Press 3 8-12
Close Grip Press up 3 8-12

Workout 2 – Pull Workout
Exercise Sets Reps
Dumbbell Deadlift 3 8-12
Dumbbell Curl 3 8-12
Dumbbell Row 3 8-12
Underhand Dumbbell Row 3 8-12
Dumbbell Curl 3 8-12
Dumbbell Hammer Curl 3 8-12

by Si


Fitness fan, workouts fan, sports fan and family man. Life is a sport, enjoy it and play it wisely. Do everything in your power to become better at it. Remember, mistakes are the craft from which knowledge is gleaned.

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