Free personalized workout plan

4 Day Dumbbell Only Routine

By Myworkouts

Experience
Beginner (1-2 years)
Time
63 minutes/day | 4 days/week
Good for
Build Muscle
Equipment
Bodyweight, Dumbbell
Statistics
Average Cardio Intensity
30%
Average Exertion
60%
Description

This 4 day split is designed for beginners who only have access to dumbbells. Without the need for any complicated gym equipment, this workout is versatile enough to be performed at just about any available gym. So if you're traveling, at a new gym, or just want a change of pace, this workout will keep you covered with minimal equipment if you're trying to build muscle

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Media


Monday - Upper Body

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Bent Over Two-Dumbbell Row
4 sets, 8 - 10 reps, (rest 60s)
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Dumbbell Bench Press demonstrationPlay Dumbbell Bench Press demonstration
4 sets, 8 - 10 reps, (rest 60s)
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Dumbbell Lateral Raise
3 sets, 8 - 12 reps, (rest 60s)
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Bent-Arm Dumbbell Pullover demonstrationPlay Bent-Arm Dumbbell Pullover demonstration
3 sets, 8 - 12 reps, (rest 60s)
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Standing Dumbbell Biceps Curl demonstrationPlay Standing Dumbbell Biceps Curl demonstration
2 sets, 8 - 12 reps, (rest 60s)
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Seated Dumbbell Overhead Triceps Extension
2 sets, 8 - 12 reps, (rest 60s)
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Dumbbell Shrug demonstrationPlay Dumbbell Shrug demonstration
2 sets, 12 - 15 reps, (rest 60s)
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Tuesday - Lower Body

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Goblet Squat demonstrationPlay Goblet Squat demonstration
4 sets, 8 - 10 reps, (rest 60s)
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Stiff-Legged Dumbbell Deadlift demonstrationPlay Stiff-Legged Dumbbell Deadlift demonstration
4 sets, 8 - 10 reps, (rest 60s)
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Plie Dumbbell Squat demonstrationPlay Plie Dumbbell Squat demonstration
3 sets, 8 - 12 reps, (rest 60s)
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Dumbbell Hamstring Curl demonstrationPlay Dumbbell Hamstring Curl demonstration
3 sets, 8 - 12 reps, (rest 60s)
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Standing One Leg Calf Raise With Dumbbell demonstrationPlay Standing One Leg Calf Raise With Dumbbell demonstration
3 sets, 8 - 12 reps, (rest 60s)
Each leg
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Plank demonstrationPlay Plank demonstration
3 sets, 20s, (rest 60s)
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Thursday - Upper Body

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One-Arm Bent-Over Dumbbell Row demonstrationPlay One-Arm Bent-Over Dumbbell Row demonstration
4 sets, 8 - 10 reps, (rest 60s)
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Standing Dumbbell Press demonstrationPlay Standing Dumbbell Press demonstration
4 sets, 8 - 10 reps, (rest 60s)
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Incline Dumbbell Press
3 sets, 8 - 12 reps, (rest 60s)
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Neutral Grip Chest Supported Dumbbell Row demonstrationPlay Neutral Grip Chest Supported Dumbbell Row demonstration
3 sets, 8 - 12 reps, (rest 60s)
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Standing Hammer Curl demonstrationPlay Standing Hammer Curl demonstration
2 sets, 8 - 12 reps, (rest 60s)
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Dumbbell Floor Press demonstrationPlay Dumbbell Floor Press demonstration
2 sets, 8 - 12 reps, (rest 60s)
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Seated Dumbbell Shrug
2 sets, 12 - 15 reps, (rest 60s)
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Friday - Lower Body

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Stiff-Legged Dumbbell Deadlift demonstrationPlay Stiff-Legged Dumbbell Deadlift demonstration
4 sets, 8 - 10 reps, (rest 60s)
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Dumbbell Alternating Rear Lunge demonstrationPlay Dumbbell Alternating Rear Lunge demonstration
4 sets, 8 - 10 reps, (rest 60s)
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Dumbbell Hip Thrust demonstrationPlay Dumbbell Hip Thrust demonstration
4 sets, 8 - 10 reps, (rest 60s)
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Dumbbell Bulgarian Split Squat demonstrationPlay Dumbbell Bulgarian Split Squat demonstration
3 sets, 8 - 12 reps, (rest 60s)
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Seated Dumbbell Calf Raise
3 sets, 8 - 12 reps, (rest 60s)
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Plank demonstrationPlay Plank demonstration
3 sets, 20s, (rest 60s)
Show Alternative Exercises

Date Created: 4/22/2018, UTC


Last Updated: 4/15/2021, UTC

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