4 Day Dumbbell Circuit Training

Google Sheet Workout Export

By Alex Meyers

Experience Intermediate (2-3 years)
Time 50 minutes/day | 4 days/week
Goals
Equipment

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Average Exertion
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60%
Average Cardio Intensity
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30%

This is a great workout program for minimal equipment. All that is required is light dumbbells and bodyweight. The goal is to get you moving! Get your heart rate up, work your muscles and burn a lot of calories with constant movement.

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Description


Day 1 - Shoulders/Biceps Day

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Circuit
Standing Alternating Dumbbell Shoulder Press demonstrationPlay Standing Alternating Dumbbell Shoulder Press demonstration
4 sets, 8 reps, (rest 60s)
1 set is 8 reps alternating each side
Time between exercises: 60s
Show Alternative Exercises
Dumbbell Standing Alternate Hammer Curl demonstrationPlay Dumbbell Standing Alternate Hammer Curl demonstration
4 sets, 8 reps, (rest 60s)
1 set is 8 reps alternating each side
Time between exercises: 60s
Show Alternative Exercises
Burpee (Advanced) demonstrationPlay Burpee (Advanced) demonstration
3 sets, 30s, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Circuit
Scott Press
4 sets, 8 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Seated Dumbbell Inner Biceps Curl
4 sets, 8 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Burpee (Advanced) demonstrationPlay Burpee (Advanced) demonstration
3 sets, 30s, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Circuit
Alternate Standing Arnold Press demonstrationPlay Alternate Standing Arnold Press demonstration
4 sets, 8 reps, (rest 60s)
1 set is 8 reps alternating each side
Time between exercises: 60s
Show Alternative Exercises
Seated Alternating Dumbbell Biceps Curl
4 sets, 8 reps, (rest 60s)
1 set is 8 reps alternating each side
Time between exercises: 60s
Show Alternative Exercises
Burpee (Advanced) demonstrationPlay Burpee (Advanced) demonstration
3 sets, 30s, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises

Day 2 - Chest/Triceps Day

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Circuit
Alternate Dumbbell Bench Press (high start) demonstrationPlay Alternate Dumbbell Bench Press (high start) demonstration
4 sets, 8 reps, (rest 60s)
1 set is 8 reps alternating each side
Time between exercises: 60s
Show Alternative Exercises
Overhead Dumbbell Triceps Extension demonstrationPlay Overhead Dumbbell Triceps Extension demonstration
4 sets, 8 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Lateral Bound demonstrationPlay Lateral Bound demonstration
3 sets, 30s, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Circuit
Alternate Dumbbell Flys demonstrationPlay Alternate Dumbbell Flys demonstration
4 sets, 8 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
One Arm Supinated Dumbbell Triceps Extension demonstrationPlay One Arm Supinated Dumbbell Triceps Extension demonstration
4 sets, 8 reps, (rest 60s)
1 set is 8 reps alternating each side
Time between exercises: 60s
Show Alternative Exercises
Beast to Leg Through demonstrationPlay Beast to Leg Through demonstration
3 sets, 30s, (rest 60s)
Time between exercises: 60s
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Circuit
Close-Grip Dumbbell Bench Press demonstrationPlay Close-Grip Dumbbell Bench Press demonstration
4 sets, 8 reps, (rest 60s)
1 set is 8 reps alternating each side
Time between exercises: 60s
Show Alternative Exercises
Close-Grip Push-Up off of a Dumbbell demonstrationPlay Close-Grip Push-Up off of a Dumbbell demonstration
4 sets, 8 reps, (rest 60s)
1 set is 8 reps alternating each side
Time between exercises: 60s
Show Alternative Exercises
Clapping Pushup demonstrationPlay Clapping Pushup demonstration
3 sets, 30s, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises

Day 3 - Back/Lats/Legs Day

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Circuit
Bent Over Two-Dumbbell Row demonstrationPlay Bent Over Two-Dumbbell Row demonstration
4 sets, 8 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Goblet Squat demonstrationPlay Goblet Squat demonstration
4 sets, 8 reps, (rest 60s)
If 1 dumbbell is too light, try to hold 2 dumbbells together.
Time between exercises: 60s
Show Alternative Exercises
Single Leg Squat Hop With Stabilization demonstrationPlay Single Leg Squat Hop With Stabilization demonstration
4 sets, 30s, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Circuit
Dumbbell Pullover on Floor demonstrationPlay Dumbbell Pullover on Floor demonstration
4 sets, 8 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Dumbbell Bulgarian Split Squat demonstrationPlay Dumbbell Bulgarian Split Squat demonstration
4 sets, 8 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Ice Skater with Stabilization demonstrationPlay Ice Skater with Stabilization demonstration
3 sets, 30s, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Circuit
Romanian Dumbbell Deadlift with Band
4 sets, 12 reps, (rest 60s)
1 set is 6 reps alternating each side
Time between exercises: 60s
Show Alternative Exercises
Renegade Row demonstrationPlay Renegade Row demonstration
4 sets, 12 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Plank Ups demonstrationPlay Plank Ups demonstration
3 sets, 30 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises

Day 4 - Full body circuits

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From this YouTube video: https://www.youtube.com/watch?v=PxKN2K_ADc8


Video calls for 10 sets in 100 minutes. Aim for 5-6 sets to hit your time goals


For this workout you’ll perform 10 exercises in circuit fashion.


This means you’ll perform one set of exercise one, then one set of exercise 2 and continue in that fashion until all 10 exercises are complete.


See on Myworkouts: https://www.myworkouts.io/workout/build-muscle-and-burn-fat-full-body-dumbbell-only-workout/70240

Circuit
Dumbbell Push Press demonstrationPlay Dumbbell Push Press demonstration
5-6 sets, 10 reps, (rest 90s)
Time between exercises: 60s
Show Alternative Exercises
Goblet Squat demonstrationPlay Goblet Squat demonstration
5-6 sets, 10 reps, (rest 90s)
Time between exercises: 60s
Show Alternative Exercises
Dumbbell Bench Press demonstrationPlay Dumbbell Bench Press demonstration
5-6 sets, 10 reps, (rest 90s)
Time between exercises: 60s
Show Alternative Exercises
Bent Over Two-Dumbbell Row demonstrationPlay Bent Over Two-Dumbbell Row demonstration
5-6 sets, 10 reps, (rest 90s)
Time between exercises: 60s
Show Alternative Exercises
Standing Dumbbell Biceps Curl demonstrationPlay Standing Dumbbell Biceps Curl demonstration
5-6 sets, 10 reps, (rest 90s)
Time between exercises: 60s
Show Alternative Exercises
Dumbbell Lateral Raise demonstrationPlay Dumbbell Lateral Raise demonstration
5-6 sets, 10 reps, (rest 90s)
Time between exercises: 60s
Show Alternative Exercises
Standing Dumbbell Overhead Triceps Extension demonstrationPlay Standing Dumbbell Overhead Triceps Extension demonstration
5-6 sets, 10 reps, (rest 90s)
Time between exercises: 60s
Show Alternative Exercises
Rear Delt Raise demonstrationPlay Rear Delt Raise demonstration
5-6 sets, 10 reps, (rest 90s)
Time between exercises: 60s
Show Alternative Exercises
Dumbbell V-up
5-6 sets, 10 reps, (rest 90s)
Time between exercises: 60s
Show Alternative Exercises
Dumbbell Burpee demonstrationPlay Dumbbell Burpee demonstration
5-6 sets, 10 reps, (rest 90s)
Time between exercises: 60s
Show Alternative Exercises

Date Created: 2/25/2021, UTC


Last Updated: 11/13/2021, UTC

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