# Dumbbell P/P/L

Mix of dumbbell and machine exercises that I can do in my apartment gym.

## Dumbbell Push

Dumbbell Push

### Warm-Up

- 1 × 10-20 Wrist Flexibility Stretch
- 1 × 8-12 Shoulder Warm-up - Resistance Band

### Main

- 3 × 8-12 Chest Press
- 3 × 8-12 Incline Fly
- 3 × 8-12 Arnold Press
- 3 × 8-12 Tricep Extension
- 3 × 60-90s Plank


## Dumbbell Pull

Shoulder Warm-up · Wrist Flexibility Stretch · Lat Pulldown · Cable Row · Bent Over Row · Reverse Fly · Shrug · Bicep Curl

### Warm-up

- 1 × 8-12 Shoulder Warm-up - Resistance Band
- 1 × 10-20 Wrist Flexibility Stretch

### Main

- 3 × 8-12 Lat Pulldown
- 3 × 8-12 Cable Row
- 3 × 8-12 Bent Over Row
- 3 × 8-12 Reverse Fly
- 3 × 8-12 Shrug
- 3 × 8-12 Bicep Curl