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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▶
1. Bent Over Two-Dumbbell Row
4 sets, 8-10 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Dumbbell Bench Press▶
2. Dumbbell Bench Press
4 sets, 8-10 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Dumbbell Lateral Raise▶
3. Dumbbell Lateral Raise
3 sets, 8-12 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Bent-Arm Dumbbell Pullover▶
4. Bent-Arm Dumbbell Pullover
3 sets, 8-12 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Standing Dumbbell Biceps Curl▶
5. Standing Dumbbell Biceps Curl
2 sets, 8-12 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Seated Dumbbell Overhead Triceps Extension▶
6. Seated Dumbbell Overhead Triceps Extension
2 sets, 8-12 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Dumbbell Shrug▶
7. Dumbbell Shrug
2 sets, 12-15 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises

Tuesday - Lower Body

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Goblet Squat▶
1. Goblet Squat
4 sets, 8-10 reps, (rest 60s)
Time between exercises: 60s
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Stiff-Legged Dumbbell Deadlift▶
2. Stiff-Legged Dumbbell Deadlift
4 sets, 8-10 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Plie Dumbbell Squat▶
3. Plie Dumbbell Squat
3 sets, 8-12 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Dumbbell Hamstring Curl▶
4. Dumbbell Hamstring Curl
3 sets, 8-12 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Standing One Leg Calf Raise With Dumbbell▶
5. 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▶
6. Plank
3 sets, 20s, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises

Thursday - Upper Body

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One-Arm Bent-Over Dumbbell Row▶
1. One-Arm Bent-Over Dumbbell Row
4 sets, 8-10 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Standing Dumbbell Press▶
2. Standing Dumbbell Press
4 sets, 8-10 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Incline Dumbbell Press▶
3. Incline Dumbbell Press
3 sets, 8-12 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Neutral Grip Chest Supported Dumbbell Row▶
4. Neutral Grip Chest Supported Dumbbell Row
3 sets, 8-12 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Standing Hammer Curl▶
5. Standing Hammer Curl
2 sets, 8-12 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Dumbbell Floor Press▶
6. Dumbbell Floor Press
2 sets, 8-12 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Seated Dumbbell Shrug▶
7. 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▶
1. Stiff-Legged Dumbbell Deadlift
4 sets, 8-10 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Dumbbell Alternating Rear Lunge▶
2. Dumbbell Alternating Rear Lunge
4 sets, 8-10 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Dumbbell Hip Thrust▶
3. Dumbbell Hip Thrust
4 sets, 8-10 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Dumbbell Bulgarian Split Squat▶
4. Dumbbell Bulgarian Split Squat
3 sets, 8-12 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Seated Dumbbell Calf Raise▶
5. Seated Dumbbell Calf Raise
3 sets, 8-12 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Plank▶
6. 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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