Push-Day
Dumbbell Bench Press
Superset with Dips
3 sets, 8-10 reps
Dips - Triceps Version
3 sets, 10-12 reps
Dumbbell One-Arm Shoulder Press
Superset with Standing Dumbbell Upright Row
3 sets, 8-10 reps
Standing Dumbbell Upright Row
3 sets, 10-12 reps
Incline Push-Up
3 sets, 8-15 reps
Lying Dumbbell Tricep Extension
3 sets, 6-8 reps
Pull-Day
Chin-Up
5 sets, 2-3
One-Arm Dumbbell Row
Superset with Dumbbell Bicep Curl
3 sets, 8-10 reps
Dumbbell Bicep Curl
3 sets, 8-10 reps
Face Pull
Superset with Seated Bent-Over Rear Delt Raise
3 sets, 6-8 reps
Seated Bent-Over Rear Delt Raise
3 sets, 6-8 reps
Alternating Renegade Row
3 sets, 5-7 reps