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

Show More

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

Scroll to top

ExerciseSetsRepsRestNotes
1. Bent Over Two-Dumbbell Row
Bent Over Two-Dumbbell Row
4 sets8 - 10 reps60s
2. Dumbbell Bench Press
Dumbbell Bench Press
4 sets8 - 10 reps60s
3. Dumbbell Lateral Raise
Dumbbell Lateral Raise
3 sets8 - 12 reps60s
4. Bent-Arm Dumbbell Pullover3 sets8 - 12 reps60s
5. Standing Dumbbell Biceps Curl2 sets8 - 12 reps60s
6. Seated Dumbbell Overhead Triceps Extension
Seated Dumbbell Overhead Triceps Extension
2 sets8 - 12 reps60s
7. Dumbbell Shrug
Dumbbell Shrug
2 sets12 - 15 reps60s

Friday - Lower Body

Scroll to top

ExerciseSetsRepsRestNotes
1. Stiff-Legged Dumbbell Deadlift4 sets8 - 10 reps60s
2. Dumbbell Alternating Rear Lunge
Dumbbell Alternating Rear Lunge
4 sets8 - 10 reps60s
3. Dumbbell Hip Thrust
Dumbbell Hip Thrust
4 sets8 - 10 reps60s
4. Dumbbell Bulgarian Split Squat
Dumbbell Bulgarian Split Squat
3 sets8 - 12 reps60s
5. Seated Dumbbell Calf Raise
Seated Dumbbell Calf Raise
3 sets8 - 12 reps60s
6. Plank3 sets20s60s

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


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

Similar Workouts

More Workouts by mywrkouts.com

Similiar split workouts

Workouts with similar equipment

4 day workouts that are 63 minutes

Workouts with similar exertion and cardio intensity

Find your perfect workout

Answer a few questions and find a workout plan personalized to you.