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5 Day Push/Pull Routine


Have you been stuck for awhile at the same 1 rep maxes and need a change of pace that’s going to kick your butt? This is one of the most intense dumbbell workouts that is perfect for breaking your previous 1 rep max and achieving massive strength gains! This workout routine is all about heavy weight with lower volume so make sure you are at a caloric surplus to get the most out of this workout. If you are fairly new to dumbbell workouts then I strongly recommend you try out one of our beginner or intermediate workouts first as this routine will leave you way too sore to effectively gain muscle if your body is not used to more advanced workout routines. The key to this routine is that you hit your push muscles twice a week (Monday/Thursday) and your pull muscles twice a week as well (Tuesday/Friday) while allowing 2 days between each push and pull routine so you give those particular muscles enough rest in between. The only downside to this routine (if you can call it a downside) is that you only work your legs once a week. If you have that extra day to hit your leg workout twice in a week then I suggest you try the 6 day push/pull routine

 

 

Rest time between sets: 1-3 minutes. This dumbbell workout routine is all about muscle growth and blasting past your previous maxes so make sure you take enough time between sets.

 

 

Typical 5 day/week setup:

                             Week 1          Week 2

Monday              Routine A        Routine A

Tuesday             Routine B        Routine B

Wednesday        Routine C        Routine C

Thursday            Routine D        Routine D

Friday                 Routine E        Routine E

 

 

Strong shoulders 5 Day Push/Pull Routine

 5 Day Advanced Push Pull Dumbbell Workout Routine

 

Routine A: Chest/Shoulders/Triceps

Dumbbell Bench Press  4 sets of 12/10/8/6 reps

Dumbbell Flies 3 sets x 12 reps

Dips 4 sets to failure

Seated Overhead Press 4 sets of 12/10/8/6 reps

Dumbbell Upright Row 3 sets x 12 reps

Dumbbell Skullcrushers 4 sets x 12 reps

Dumbbell Tricep Kickbacks 3 sets x 12 reps

 

 

Routine B: Back/Biceps

Dumbbell Bent Over Row 4 sets x 12/10/8/6 reps

Dumbbell Lying Row 4 sets x 12 reps

Dumbbell Shrugs 3 sets x 12 reps

Dumbbell Bicep Curl 4 sets x 12 reps

Dumbbell Concentration Curl 3 sets x 12 reps

 

 

Routine CLegs/Abs

Dumbbell Squats  4 sets x 12/10/8/6 reps

Dumbbell Split Squats 3 sets x 8 reps

Dumbbell Step Ups 4 sets x 12 reps

Dumbbell Calf Raises 3 sets x 12 reps

Crunches 3 sets to failure


 

Routine D: Chest/Shoulders/Triceps

Dumbbell Decline Bench Press  4 sets x 12/10/8/6 reps

Dumbbell Incline Bench Press 4 sets x 12/10/8/6 reps

Dumbbell Arnold Press 4 sets x 12/10/8/6 reps

Dumbbell Side Lateral Raises 3 sets x 12 reps

Dumbbell Tricep Extensions 3 sets x 12 reps

Bench Dips 4 sets to failure

 

 

Routine EBack/Biceps

Dumbbell Deadlift  4 sets x 12/10/8/6 reps

Dumbbell One Arm Row 4 sets x 12 reps

Dumbbell Good Mornings 3 sets x 12 reps

Dumbbell Hammer Curl 4 sets x 12 reps

Dumbbell Concentration Curl 3 sets x 12 reps

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