Free personalized workout plan

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

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Average Exertion

60%

Average Cardio Intensity

30%

Workout Type

Split

Experience

Beginner (1-2 years)

Time

63 minutes

Genders

Male

Days per week

4 days

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

Show More

Equipment

Bodyweight, Dumbbell

Avg Exertion

60%

Workout Type

Split

Avg Cardio Intensity

30%

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. Seated Dumbbell Overhead 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

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. Dumbbell Bulgarian Split Squat3 sets8 - 12 reps60s
5. Seated Dumbbell Calf Raise3 sets8 - 12 reps60s
6. Plank3 sets20s60s
Date Created: 4/22/18, 9:59 PM

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

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