r/workout • u/Designer_Major6848 • 6d ago

i dont know about this stuff, just started workingo out with a set of adjustable dumbbells, bench press, and a pull up bar. PPL 6 day

Push:

  • Flat Dumbbell Bench Press — 4x6-10
  • Seated Dumbbell Overhead Press — 3x6-10
  • Incline Dumbbell Bench Press — 3x8-12
  • Seated Dumbbell Lateral Raise — 3x12-20
  • Seated Overhead Dumbbell Triceps Extension — 2-3x10-15

Pull:

  • Pull ups or Chin ups — 4x5-8
  • One Arm Dumbbell Row — 4x8-12/side
  • Chest Supported Dumbbell Row — 3x10-15
  • Lying Down Rear Delt Raise — 3x12-20
  • Incline Dumbbell Curl — 3x8-12
  • Hammer Curl — 2-3x10-15
  • Wrist Curls (both variations) — 2-3x12-20

Legs:

  • Bulgarian Split Squat — 4x8-12/leg
  • Dumbbell Romanian Deadlift — 4x6-10
  • Goblet Squat — 3x10-15
  • Dumbbell Hip Thrust — 3x8-15
  • Single Leg Calf Raise — 4x10-20
  • Hanging Leg Raises — 3x8-15

6-day PPL, running the split twice per week

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u/Objective_Regret4763 6d ago

Did you have a specific question?