4 Day Dumbbell Only Routine

Authormywrkouts.com
Sourcemyworkouts.io
GendersMale
ExperienceBeginner (1-2 years)
Time63 minutes
Workout TypeSplit
Days per week4 days
Average Exertion6
Average Cardio Intensity3
EquipmentBodyweight, Dumbbell
GoalsBuild Muscle
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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Week 1


Monday - Upper Body

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ExerciseSetsRepsRestNotes
1. Bent Over Two-Dumbbell Row4 sets8 - 10 reps60s
2. Dumbbell Bench Press4 sets8 - 10 reps60s
3. Dumbbell Lateral Raise3 sets8 - 12 reps60s
4. Bent-Arm Dumbbell Pullover3 sets8 - 12 reps60s
5. Standing Dumbbell Biceps Curl2 sets8 - 12 reps60s
6. Dumbbell Triceps Extension2 sets8 - 12 reps60s
7. Dumbbell Shrug2 sets12 - 15 reps60s

Tuesday - Lower Body

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ExerciseSetsRepsRestNotes
1. Goblet Squat4 sets8 - 10 reps60s
2. Stiff-Legged Dumbbell Deadlift4 sets8 - 10 reps60s
3. Plie Dumbbell Squat3 sets8 - 12 reps60s
4. Dumbbell Hamstring Curl3 sets8 - 12 reps60s
5. Standing One Leg Calf Raise With Dumbbell3 sets8 - 12 reps60s
Each leg
6. Plank3 sets20s60s

Wednesday - Rest Day

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Rest Day

Thursday - Upper Body

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ExerciseSetsRepsRestNotes
1. One-Arm Bent-Over Dumbbell Row4 sets8 - 10 reps60s
2. Standing Dumbbell Press4 sets8 - 10 reps60s
3. Incline Dumbbell Press3 sets8 - 12 reps60s
4. Neutral Grip Chest Supported Dumbbell Row3 sets8 - 12 reps60s
5. Standing Hammer Curl2 sets8 - 12 reps60s
6. Dumbbell Floor Press2 sets8 - 12 reps60s
7. Seated Dumbbell Shrug2 sets12 - 15 reps60s

Friday - Lower Body

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ExerciseSetsRepsRestNotes
1. Stiff-Legged Dumbbell Deadlift4 sets8 - 10 reps60s
2. Dumbbell Alternating Rear Lunge4 sets8 - 10 reps60s
3. Dumbbell Hip Thrust4 sets8 - 10 reps60s
4. One Leg Dumbbell Squat (AKA Dumbbell Bulgarian Split Squat)3 sets8 - 12 reps60s
5. Seated Dumbbell Calf Raise3 sets8 - 12 reps60s
6. Plank3 sets20s60s

Saturday - Rest Day

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Rest Day

Sunday - Rest Day

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Rest Day

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

Last Updated: 5/20/20, 2:23 AM