Get the App
Track your workouts with the Android and iOS app.

https://www.reddit.com/r/Fitness/comments/2e79y4/dumbbell_ppl_proposed_alternative_to_dumbbell/

Warm-up

Main

Lat Pulldown
8-12 reps

Rest 90 seconds

Lat Pulldown
8-12 reps

Rest 90 seconds

Lat Pulldown
8-12 reps

Rest 90 seconds

Cable Row
8-12 reps

Rest 90 seconds

Cable Row
8-12 reps

Rest 90 seconds

Cable Row
8-12 reps

Rest 90 seconds

Bent Over Row
8-12 reps

Rest 90 seconds

Bent Over Row
8-12 reps

Rest 90 seconds

Bent Over Row
8-12 reps

Rest 90 seconds

Reverse Fly
8-12 reps

Rest 90 seconds

Reverse Fly
8-12 reps

Rest 90 seconds

Reverse Fly
8-12 reps

Rest 90 seconds

Shrug
8-12 reps

Rest 90 seconds

Shrug
8-12 reps

Rest 90 seconds

Shrug
8-12 reps

Rest 90 seconds

Bicep Curl
8-12 reps

Rest 90 seconds

Bicep Curl
8-12 reps

Rest 90 seconds

Bicep Curl
8-12 reps

Rest 90 seconds