Workout Routine

Free

Bodybuilding - Week1 - DB Only

by nouyame

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4-Day push-pull using DB and BB

Starting TM is 60% of 1RM.

Targeted muscles
front
back
Click a muscle to see how much a workout targets it
Unaffected
Light
Moderate
High
Very High

Workouts

W1D1 - Arms - 5x10 60%

seated overhead press

Set
Intensity
Weight
Reps
Rest time
1
40% 1RM
10 lbs
10
100 sec
2
40% 1RM
10 lbs
10
100 sec
3
60% 1RM
15 lbs
10
100 sec
4
60% 1RM
15 lbs
10
100 sec
5
60% 1RM
15 lbs
10
100 sec
6
60% 1RM
15 lbs
10
100 sec
7
60% 1RM
15 lbs
10
100 sec

seated overhead press

7×10

face pull

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec

face pull

3×10

front raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec

front raise

3×10

curl

Set
Intensity
Weight
Reps
Rest time
1
40% 1RM
10 lbs
10
100 sec
2
40% 1RM
10 lbs
10
100 sec
3
60% 1RM
15 lbs
10
100 sec
4
60% 1RM
15 lbs
10
100 sec
5
60% 1RM
15 lbs
10
100 sec
6
60% 1RM
15 lbs
10
100 sec
7
60% 1RM
15 lbs
10
100 sec

curl

7×10

hammer curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec

hammer curl

2×10

W1D2 - Legs - 5x10 60%

goblet squat

Set
Intensity
Weight
Reps
Rest time
1
40% 1RM
10 lbs
10
100 sec
2
40% 1RM
10 lbs
10
100 sec
3
60% 1RM
15 lbs
10
100 sec
4
60% 1RM
15 lbs
10
100 sec
5
60% 1RM
15 lbs
10
100 sec
6
60% 1RM
15 lbs
10
100 sec
7
60% 1RM
15 lbs
10
100 sec

goblet squat

7×10

lunge

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec

lunge

3×10

elevated glute bridge

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec

elevated glute bridge

3×10

W1D3 - Back - 5x10 60%

standing two-dumbbell bent over row

Set
Intensity
Weight
Reps
Rest time
1
40% 1RM
10 lbs
10
100 sec
2
40% 1RM
10 lbs
10
100 sec
3
60% 1RM
15 lbs
10
100 sec
4
60% 1RM
15 lbs
10
100 sec
5
60% 1RM
15 lbs
10
100 sec
6
60% 1RM
15 lbs
10
100 sec
7
60% 1RM
15 lbs
10
100 sec

standing two-dumbbell bent over row

7×10

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec

lat pulldown

3×10

incline reverse fly

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec

incline reverse fly

3×10

W1D4 - Chest 5x10 60%

bench press

Set
Intensity
Weight
Reps
Rest time
1
40% 1RM
10 lbs
10
100 sec
2
40% 1RM
10 lbs
10
100 sec
3
60% 1RM
15 lbs
10
100 sec
4
60% 1RM
15 lbs
10
100 sec
5
60% 1RM
15 lbs
10
100 sec
6
60% 1RM
15 lbs
10
100 sec
7
60% 1RM
15 lbs
10
100 sec

bench press

7×10

triceps extension

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec

triceps extension

3×10

offset single-arm chest press

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec

offset single-arm chest press

3×10

romanian deadlift

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec

romanian deadlift

3×10