Dumbbell Heavy Compounds

Push

StrengthDumbbells3 daysAdvanced

This is the Push workout from the Dumbbell Heavy Compounds plan. It trains Chest, Shoulders, Quads and Triceps across 5 exercises, and takes roughly 70 to 85 minutes.

You open with Dumbbell Bench Press while you are freshest, then work down the list. Most sets sit in lower reps for strength. Rest 3 to 5 minutes on the harder lifts, and add a little weight whenever you own the top of the rep range.

The workout

ExerciseSets × Reps
Dumbbell Bench Press4 × 6
Dumbbell Shoulder Press4 × 6
Dumbbell Incline Press4 × 6
Dumbbell Goblet Squat4 × 6
Dumbbell Skull Crushers3 × 8

Other workouts in this plan

PushPullLegs
Run Dumbbell Heavy Compounds in SUUPRFree. Loads the full plan, tracks every set.