My recommendation is to train Monday, Wednesday and Friday or Saturday.
Start your week strong with a workout. However, if you need to train on different days that’s completely fine. The important thing is that the workouts get done.
Push Day ( Chest, Shoulders, Triceps)
- Dumbbell Bench Press: 4 sets of 6-8 reps
- Dumbbell Shoulder Press: 3 sets of 8-10 reps
- Dumbbell Flyes: 3 sets of 10-12 reps
- Dumbbell Lateral Raises: 3 sets of 12-15 reps
- Dumbbell Tricep Extensions: 3 sets of 10-12 reps
Pull Day (Back, Biceps)
- Dumbbell Rows: 4 sets of 6-8 reps
- Dumbbell Pullovers: 3 sets of 10-12 reps
- Dumbbell Bicep Curls: 4 sets of 10-12 reps
- Dumbbell Hammer Curls: 3 sets of 12-15 reps
Legs Day (Quadriceps, Hamstrings, Glutes)
- Dumbbell Squats: 4 sets of 8-10 reps
- Dumbbell Lunges: 3 sets of 10-12 reps per leg
- Dumbbell Stiff Leg Deadlifts: 3 sets of 12-15 reps
- Dumbbell Step Ups: 3 sets of 15-20 reps per leg
- Dumbbell Calf Raises: 3 sets of 15-20