Full Week Of Workouts: Push, Pull & Legs (Dumbbell & Bench) #1

What angle should dumbell rear fly be?

Hammer press dont you mean shoulder press

Love this video and the format for it. Excited to incorporate these moves into my workout and continue on my path. I know I can't do all those right now, but it gives me something to move closer to. Thank you for this. I'm down from 45% body fat to 27%.

Elbow raises on pull day? Tf

Honestly, i tried this routine twice and both times I felt like it wasn’t working. My arms were being targeted when it was supposed to be my chest. I tried it the first time and it didn’t work, then I tried it the second time, not sure if it worked then, so ive finally decided to sell my bench (which I purchased a month ago for a video like this) and go to the gym. Truly sucks coz I love working out at home

I like how you show which muscle each exercise is working. Thank you

why only 5 exercises in legs 2?

Have had the summer off (well doing more beer than weights!) As winter is upon us here in the UK I wanted to find a good DB and Bench workout … cannot believe I found it straight away! Great stuff and thanks 😊 and subscribed btw!!

Why do you separate the dumbbells during hex press on push day 2?

Great video!! thanks!!! Could you also share the diet and protien intake ??? it will be very helpful!!

Damn bro you are lowkey strong AF. Keep it up bro. Great and informative vid. Will try this one out.

I have tried this but im still sore to proceed to the 4th day any advise?

I was so overwhelmed with what to do. Now, I have a solid foundation to start. Thank you for this. 💙

thank you sir ive been searching for a good ppl workout plan for so long

how long should each workout take?

we rest 1-2 mins between each set or exercise?

Its so good , but i think you should put pullups or lat pull machine.

What do you think coach?

Good job man ❤❤❤❤i thought it's same exercises but it's different In both days push and pull any way I've heard ppl but I thought it's only applicable in gym not at home with dumbbles so from tomorrow I'll start these ppl

Thankyou but what about you pack

Brother .......please help me 😭.........My one arm is stronger and one arm is weaker than the other arm ..........🙏🙏

I'm getting sick of vidz like these.

Is it necessary to keep plate under our legs ..??? On leg day

YOU DESERVE THE SUB BROOO

Good workout!!

Just finished day 3 and that leg workout absolutely killed me. I needed help walking up the stairs 🤣

This Workout is badass man! Definitely gonna give it a try . Good stuff !

Love this workout plan! Does it matter which order each exercise is done in?

When I can incorporate ab exercises best

Thanks bro! This is straight forward and easy to follow. Just one question... are you natty?

what can i do instead of decline hex press as my dumbells are circles so slip when i put them together

When you put the weight you put combined weight or separate?

Great video. I am starting, how much weighy should I use?

Hi where can i find #2?

great video thank you, maybe make one that includes a barbell and squat/bench press rack

I’m a beginner, can I do 20lb each arm?

Being a lifter I hit a plateau and discovered your workouts that you offer. Thank-You for being so kind to share your knowledge and routines! I'm so ready for this!!!

Just what I was looking for brother. Incredible physique too man 👏

This is really well thought out, thanks for your time to put something like this out.
A lot of people can't make it to the gym or afford one.

Is this just an updated version of your old push pull legs? If yes, should I ditch your old one from 1 year ago and use this one? 😄

Okay this fire I'm wit it let's see what I look like after a month on 5 this schedule 👍🏾💪🏾💯

Brilliant video, clear, helpful and can see you love your training! These workouts are the one guys and gals, dumbbells are so underrated for functional strength, progressive overload, appearance and minimising injury risk. Hard to lose fat in your 30s but this is incredible, feel like a 20 year old again 4 weeks in. In fact so good I’m not even bothering to weigh myself, so long as the fat loss and strength gains continue and hunger is in check that’s good enough for me. I do 5 days though on a rolling basis with these workouts with Thursday and Sunday off. Still need to eat a sustainable diet on macros though that’s the drawback of not being 20 anymore 🤣

Push 1
Flat bench press 4x10
Decline hex press 3x10
Db skull crusher 3x10
Seated low to high fly 3x10
Single Tate press 3x8 each arm
Hammer press 3x10

Pull 1
Dumbbell side row 4x10
Hammer curl 3x10
Seated side raise 3x12
Alt seated incline curl 3x8 each arm
Leaning rear delt fly 3x12
Alt half curl + hold 3x8 each arm

Legs 1
Dumbbell squat 4x12
Sumo goblet squat 3x10
Standing calf raises 3x15
Hip thrust 3x12
Bulgarian split squats 4x6 each leg
Goblet squat elevated 3x10

Push 2
Incline bench press 4x10
Flat bench fly 3x10
Seat shoulder press 3x10
Single overhead press 3x8 each arm
Flat hex press 4x10
Seated double front raise 3x10

Pull 2
RDLs 4x12
Seated double hammer curl 3x10
Rear fly 3x12
Alt bicep curl 3x8 each arm
Lat row 3x10
Hammer to bicep curl 3x8

Legs 2
Split squat 4x8 each leg
Goblet squat elevated 3x10
Seated calf raise 3x15
Side to side lunges 3x8 each leg
Single db RDL 3x15

is this beginner friendly would i just use lighter weights?

I think this guy has 5% body fat 😎👍🏽

We need #2!

Great! You’re an awesome man.

I'm liking what you're sharing,
Question?
Can I do this workout for 4 weeks straight, I'm increasing my weight each week with my dumbells.
Then at the end of the 4 weeks
I thought I'd do the bro split for two straight weeks.
What do you say ???
Thanks for your time

finally, someone with the most simplest yet effective workouts! I’ve tried so many apps and the workouts are always super complex or require so much equipment. Love your content and will be incorporating this into my routine!