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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Workout Overview
Week 1
| 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
Scroll to top| Exercise | Sets | Reps | Rest | Notes |
|---|---|---|---|---|
| 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. Dumbbell Triceps Extension | 2 sets | 8 - 12 reps | 60s | |
| 7. Dumbbell Shrug | 2 sets | 12 - 15 reps | 60s |
Tuesday - Lower Body
Scroll to top| 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
Scroll to top| Exercise | Sets | Reps | Rest | Notes |
|---|---|---|---|---|
| 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
Scroll to top| Exercise | Sets | Reps | Rest | Notes |
|---|---|---|---|---|
| 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. One Leg Dumbbell Squat (AKA 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: 5/20/20, 2:23 AM