Dumbbell Advanced Push Pull Legs

Push A

This is the Push A workout from the Dumbbell Advanced Push Pull Legs plan. It trains Chest, Shoulders and Triceps across 7 exercises, and takes roughly 82 to 97 minutes.

You open with Dumbbell Bench Press while you are freshest, then work down the list. Most sets sit in moderate reps for muscle growth. Rest 90 seconds to 2 minutes on the harder lifts, and add a little weight whenever you own the top of the rep range.

The workout

Exercise	Sets × Reps
Dumbbell Bench Press	4 × 8
Dumbbell Incline Press	4 × 10
Dumbbell Shoulder Press	4 × 8
Dumbbell Fly	3 × 12
Dumbbell Lateral Raise	4 × 15
Dumbbell Skull Crushers	3 × 10
Dumbbell Tricep Kickback	3 × 12

Other workouts in this plan

Push APull ALegs APush BPull BLegs B