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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

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Monday - Upper Body

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Bent Over Two-Dumbbell Row▶
1. Bent Over Two-Dumbbell Row
4 sets, 8 - 10 reps, (rest 60s)
Show Alternative Exercises
Dumbbell Bench Press demonstrationPlay Dumbbell Bench Press demonstration
2. Dumbbell Bench Press
4 sets, 8 - 10 reps, (rest 60s)
Show Alternative Exercises
Dumbbell Lateral Raise▶
3. Dumbbell Lateral Raise
3 sets, 8 - 12 reps, (rest 60s)
Show Alternative Exercises
Bent-Arm Dumbbell Pullover demonstrationPlay Bent-Arm Dumbbell Pullover demonstration
4. Bent-Arm Dumbbell Pullover
3 sets, 8 - 12 reps, (rest 60s)
Show Alternative Exercises
Standing Dumbbell Biceps Curl demonstrationPlay Standing Dumbbell Biceps Curl demonstration
5. Standing Dumbbell Biceps Curl
2 sets, 8 - 12 reps, (rest 60s)
Show Alternative Exercises
Seated Dumbbell Overhead Triceps Extension▶
6. Seated Dumbbell Overhead Triceps Extension
2 sets, 8 - 12 reps, (rest 60s)
Show Alternative Exercises
Dumbbell Shrug demonstrationPlay Dumbbell Shrug demonstration
7. Dumbbell Shrug
2 sets, 12 - 15 reps, (rest 60s)
Show Alternative Exercises

Tuesday - Lower Body

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Goblet Squat demonstrationPlay Goblet Squat demonstration
1. Goblet Squat
4 sets, 8 - 10 reps, (rest 60s)
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Stiff-Legged Dumbbell Deadlift demonstrationPlay Stiff-Legged Dumbbell Deadlift demonstration
2. Stiff-Legged Dumbbell Deadlift
4 sets, 8 - 10 reps, (rest 60s)
Show Alternative Exercises
Plie Dumbbell Squat demonstrationPlay Plie Dumbbell Squat demonstration
3. Plie Dumbbell Squat
3 sets, 8 - 12 reps, (rest 60s)
Show Alternative Exercises
Dumbbell Hamstring Curl demonstrationPlay Dumbbell Hamstring Curl demonstration
4. Dumbbell Hamstring Curl
3 sets, 8 - 12 reps, (rest 60s)
Show Alternative Exercises
Standing One Leg Calf Raise With Dumbbell demonstrationPlay Standing One Leg Calf Raise With Dumbbell demonstration
5. Standing One Leg Calf Raise With Dumbbell
3 sets, 8 - 12 reps, (rest 60s)
Each leg
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Plank demonstrationPlay Plank demonstration
6. Plank
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
1. One-Arm Bent-Over Dumbbell Row
4 sets, 8 - 10 reps, (rest 60s)
Show Alternative Exercises
Standing Dumbbell Press demonstrationPlay Standing Dumbbell Press demonstration
2. Standing Dumbbell Press
4 sets, 8 - 10 reps, (rest 60s)
Show Alternative Exercises
Incline Dumbbell Press▶
3. 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
4. Neutral Grip Chest Supported Dumbbell Row
3 sets, 8 - 12 reps, (rest 60s)
Show Alternative Exercises
Standing Hammer Curl demonstrationPlay Standing Hammer Curl demonstration
5. Standing Hammer Curl
2 sets, 8 - 12 reps, (rest 60s)
Show Alternative Exercises
Dumbbell Floor Press demonstrationPlay Dumbbell Floor Press demonstration
6. Dumbbell Floor Press
2 sets, 8 - 12 reps, (rest 60s)
Show Alternative Exercises
Seated Dumbbell Shrug▶
7. Seated Dumbbell Shrug
2 sets, 12 - 15 reps, (rest 60s)
Show Alternative Exercises

Friday - Lower Body

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

Date Created: 4/22/2018, UTC


Last Updated: 4/15/2021, UTC

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