Push Pull Legs — Home Dumbbell

Push-up

4 × 10-15

Dumbbell Floor Press

4 × 8-12

Arnold Press

4 × 8-12

Dumbbell Triceps Extension

3 × 10-15

Pull-up (if available)

4 × AMRAP

Dumbbell Row

4 × 10-12

Dumbbell Curl

4 × 10-15

Hyperextensions

3 × 12-15

Dumbbell Lunges

4 × 10-12 لكل رجل

Hip Thrust

4 × 10-15

Leg Curl (if available)

3 × 12-15

Crunches

3 × 15-20

Push-up

4 × 12-15

Arnold Press

4 × 10-12

Triceps Extension

3 × 12-15

Dumbbell Row

4 × 10-12

Dumbbell Curl

4 × 10-15

Hyperextensions

3 × 12-15

Lunges

4 × 12-15 لكل رجل

Hip Thrust

4 × 12-15

Crunches

3 × 15-20