4 Day Dumbbell Only Routine

By mywrkouts.com

Experience

Beginner (1-2 years)

Days per week

4 days

Time

63 minutes

Genders

Male

Goals

Build Muscle (Male)

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 ava

Source

myworkouts

Equipment

Bodyweight, Dumbbell

Average Exertion

Average Cardio Intensity

Workout Type

Split

Experience

Beginner (1-2 years)

Time

63 minutes

Genders

Male

Days per week

4 days

Goals

Build Muscle (Male)

Description

Equipment

Bodyweight, Dumbbell

Avg Exertion

Workout Type

Split

Avg Cardio Intensity

Source

myworkouts

Workout Overview

Day 1: Monday - Upper Body

Day 2: Tuesday - Lower Body

Day 3: Rest

Day 4: Thursday - Upper Body

Day 5: Friday - Lower Body

Day 6: Rest

Day 7: Rest

Week 1

Monday - Upper Body

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Exercise	Sets	Reps	Rest
1. Bent Over Two-Dumbbell Row	4 sets	8 - 10 reps	60s
2. Dumbbell Bench Press	4 sets	8 - 10 reps	60s
3. Dumbbell Lateral Raise	3 sets	8 - 12 reps	60s
4. Bent-Arm Dumbbell Pullover	3 sets	8 - 12 reps	60s
5. Standing Dumbbell Biceps Curl	2 sets	8 - 12 reps	60s
6. Seated Dumbbell Overhead Triceps Extension	2 sets	8 - 12 reps	60s
7. Dumbbell Shrug	2 sets	12 - 15 reps	60s

Tuesday - Lower Body

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Exercise	Sets	Reps	Rest	Notes
1. Goblet Squat	4 sets	8 - 10 reps	60s
2. Stiff-Legged Dumbbell Deadlift	4 sets	8 - 10 reps	60s
3. Plie Dumbbell Squat	3 sets	8 - 12 reps	60s
4. Dumbbell Hamstring Curl	3 sets	8 - 12 reps	60s
5. Standing One Leg Calf Raise With Dumbbell	3 sets	8 - 12 reps	60s	Each leg
6. Plank	3 sets	20s	60s

Thursday - Upper Body

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Exercise	Sets	Reps	Rest
1. One-Arm Bent-Over Dumbbell Row	4 sets	8 - 10 reps	60s
2. Standing Dumbbell Press	4 sets	8 - 10 reps	60s
3. Incline Dumbbell Press	3 sets	8 - 12 reps	60s
4. Neutral Grip Chest Supported Dumbbell Row	3 sets	8 - 12 reps	60s
5. Standing Hammer Curl	2 sets	8 - 12 reps	60s
6. Dumbbell Floor Press	2 sets	8 - 12 reps	60s
7. Seated Dumbbell Shrug	2 sets	12 - 15 reps	60s

Friday - Lower Body

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Exercise	Sets	Reps	Rest
1. Stiff-Legged Dumbbell Deadlift	4 sets	8 - 10 reps	60s
2. Dumbbell Alternating Rear Lunge	4 sets	8 - 10 reps	60s
3. Dumbbell Hip Thrust	4 sets	8 - 10 reps	60s
4. Dumbbell Bulgarian Split Squat	3 sets	8 - 12 reps	60s
5. Seated Dumbbell Calf Raise	3 sets	8 - 12 reps	60s
6. Plank	3 sets	20s	60s

Date Created: 4/22/18, 9:59 PM

Last Updated: 9/12/20, 9:39 PM