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DUMBBELLS

Free Weights

Push / Pull

9 Exercises

🦅Dumbbell Pull Day Complete

9 Exercises • Dumbbell back thickness, rear delts & arm pump

Exercises in this Routine

9 Exercises

#1

Bent Knee Lying Twist

Bent Knee Lying Twist

abs

home

3 Sets x 8-12 Reps

#2

Dumbbell Bent Over Row

Dumbbell Bent Over Row

upper back

dumbbell

3 Sets x 8-12 Reps

#3

Dumbbell One Arm Bent-Over Row

Dumbbell One Arm Bent-Over Row

upper back

dumbbell

3 Sets x 8-12 Reps

#4

Dumbbell Incline Rear Lateral Raise

Dumbbell Incline Rear Lateral Raise

delts

dumbbell

3 Sets x 8-12 Reps

#5

Dumbbell Shrug

traps

dumbbell

3 Sets x 8-12 Reps

#6

Dumbbell Alternate Biceps Curl

Dumbbell Alternate Biceps Curl

biceps

dumbbell

3 Sets x 8-12 Reps

#7

Dumbbell Alternate Seated Hammer Curl

Dumbbell Alternate Seated Hammer Curl

biceps

dumbbell

3 Sets x 8-12 Reps

#8

Dumbbell Concentration Curl

Dumbbell Concentration Curl

biceps

dumbbell

3 Sets x 8-12 Reps

#9

Air Bike

abs

home

3 Sets x 8-12 Reps

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