Free personalized workout plan

4 Day Dumbbell Only Routine

By Myworkouts

Experience
Intermediate (2-3 years)
Time
47 minutes/day | 4 days/week
Good for
Build Muscle
Equipment
2 x Dumbbell, Flat Bench, 1 x Dumbbell, Steps, Bodyweight, Incline Bench
Statistics
Average Cardio Intensity
30%
Average Exertion
60%
Description


Monday - Upper Body

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

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

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One-Arm Bent-Over Dumbbell Row
4 sets, 8-10 reps, (rest 60s)
Time between exercises: 60s
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Standing Dumbbell Press
4 sets, 8-10 reps, (rest 60s)
Time between exercises: 60s
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Incline Dumbbell Press
3 sets, 8-12 reps, (rest 60s)
Time between exercises: 60s
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Neutral Grip Chest Supported Dumbbell Row
3 sets, 8-12 reps, (rest 60s)
Time between exercises: 60s
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Standing Hammer Curl
2 sets, 8-12 reps, (rest 60s)
Time between exercises: 60s
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Dumbbell Floor Press
2 sets, 8-12 reps, (rest 60s)
Time between exercises: 60s
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Seated Dumbbell Shrug
2 sets, 12-15 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises

Friday - Lower Body

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

Date Created: Fri Oct 15 2021 19:10:00 GMT+0000 (Coordinated Universal Time)


Last Updated: Fri Oct 15 2021 19:10:00 GMT+0000 (Coordinated Universal Time)

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