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  • The 3 Day Push Pull Legs Dumbell Workout Split Routine

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    The document outlines a 3 day per week dumbbell workout split called PPL that focuses on push, pull, and legs exercises. The goal is to build endurance, fitness, flexibility, muscle and strength. It includes a warm up of high intensity interval training and dynamic stretching. The PPL split involves pushing exercises on Mondays, pulling on Wednesdays, and legs on Fridays. Sample exercises are listed for each day, along with progression from beginner to intermediate levels.

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    THE 3 DAY PUSH PULL LEGS DUMBELL WORKOUT SPLIT ROUTINE

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    The document outlines a 3 day per week dumbbell workout split called PPL that focuses on push, pull, and legs exercises. The goal is to build endurance, fitness, flexibility, muscle and strength. It includes a warm up of high intensity interval training and dynamic stretching. The PPL split involves pushing exercises on Mondays, pulling on Wednesdays, and legs on Fridays. Sample exercises are listed for each day, along with progression from beginner to intermediate levels.

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    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
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    16 views2 pages

    The 3 Day Push Pull Legs Dumbell Workout Split Routine

    Uploaded by

    mimstary
    The document outlines a 3 day per week dumbbell workout split called PPL that focuses on push, pull, and legs exercises. The goal is to build endurance, fitness, flexibility, muscle and strength. It includes a warm up of high intensity interval training and dynamic stretching. The PPL split involves pushing exercises on Mondays, pulling on Wednesdays, and legs on Fridays. Sample exercises are listed for each day, along with progression from beginner to intermediate levels.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Flag for inappropriate content
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    THE 3 DAY PUSH PULL LEGS DUMBELL

    WORKOUT SPLIT ROUTINE

    Main Program Goal: Endurance, Fitness, Flexibility, Build muscle & Strength

    PPL SCHEDULE:
    ● Monday- Push (Chest, Shoulder & Triceps)
    ● Tuesday – OFF
    ● Wednesday – Pull (Back, Biceps, and Posterior Delt)
    ● Thursday – OFF
    ● Friday – Leg (Legs & Abs)
    ● Saturday – OFF
    ● Sunday – OFF

    Pre Workout Warm Up (Before Workout): HIIT Dynamic Stretch

    Push Pull Leg

    Jump Rope

    Push Up (Wide Grip) Pull Up Flutter Kicks

    Jump Rope (Alternate Foot)

    Push Up (Diamond) Chin Ups Mountain Climbers

    Jump Rope (Boxer Step)

    Push Up (Pike) Pull Up (Wide Grip) Pistol Squat

    Jump Rope (High Knees)

    Push Up (Archer) Pull Up (Commando) Leg Pull in


    PUSH:
    Experience Level Target Muscle Group Secondary Muscles Exercise

    Beginner Chest Shoulders, Triceps Dumbbell Flys

    *Beginner Shoulders - Dumbbell Front Raise

    Intermediate Triceps Chest, Shoulders Lying Dumbbell


    Extension

    PULL:
    Exp Target Muscle Secondary Muscle Exercise

    Backs

    Beginner Biceps Forearms Dumbbell Hammer


    Curl

    Posterior delts

    LEGS:
    Target Muscle Exercise

    Glutes Dumbbell Hip Thrust

    Quads Dumbbell Leg Extension

    Hamstrings Dumbbell Hamstring Curl

    Calves Dumbbell Calf Raise

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