Workout with Just Dumbbells: 4-Day Upper/Lower Dumbbell Workout Plan

Description of Exercise

Workout with Just Dumbbells: 4-Day Upper/Lower Dumbbell Workout Plan


This exercise is designed for people who own simply a set of dumbbells.

It can be done as a development from my three-day dumbbell-only plan or by people who work out at home, travel frequently, and want to get a strong exercise in at a hotel gym with limited equipment.

You can follow this workout regimen in its entirety for a maximum of 12 weeks.

After 12 weeks, you might want to think about switching up the weight or volume you use (buying a new set of dumbbells, for example), or perhaps going out and joining a local gym where there will be a wider range of equipment available for you to use.

You are required by the program to work out four days a week. It is entirely up to you whatever days you choose to work out. Therefore, it is recommended to take 48–72 hours off between your two upper body workouts and 48–72 hours off between your two lower body workouts.

As an illustration, follow the workout schedule exactly and schedule your rest days for Wednesdays and the weekends. You have the ideal window of time during your rest days to add foam rolling, cardio training, or flexibility training, or all three.

Helping you gain muscle is the aim of this workout. Depending on how many calories you consume, it may also assist you in reaching your fat loss objectives.

For this exercise regimen, rest intervals should be kept to a maximum of 30 to 60 seconds.

Please be sure to leave any more questions in the comments section below if you have any about this upper/lower dumbbell only training regimen!

Day 1: Upper Body Workout with Dumbbells

Exercises

Sets

Reps

 

Bent Over Dumbbell Row

4

8-10

Dumbbell Bench Press

4

8-10

Dumbbell Lateral Raise

3

8-12

Dumbbell Pullover

3

8-12

Dumbbell Bicep Curl

2

8-12

Dumbbell Tricep Extension

2

8-12

Dumbbell Shrug

2

12-15

 

 Day 2: Lower Body Workout using Dumbbells

Exercises

Sets

Reps

 

Goblet Squat

4

8-10

Dumbbell Stiff Leg Deadlift

4

8-10

Dumbbell Plie Squat

3

8-12

Dumbbell Hamstring Curl

3

8-12

Standing Dumbbell Calf Raise

3

8-12

Plank

3

20 sec

 

 Day 3: Upper Body Workout with Dumbbells

Exercises

Sets

Reps

 

One Arm Dumbbell Row

4

8-10

Dumbbell Shoulder Press

4

8-10

Incline Dumbbell Press

3

8-12

Chest Supported Dumbbell Row

3

8-12

Dumbbell Hammer Curl

2

8-12

Dumbbell Floor Press

2

8-12

Seated Dumbbell Shrug

2

12-15

 

Day 4: Lower Body Workout with Dumbbells 

Exercises

Sets

Reps

 

Dumbbell Stiff Leg Deadlift

4

8-10

Dumbbell Rear Lunge

4

8-10

Dumbbell Hip Thrust

4

8-10

Dumbbell Split Squat

3

8-12

Seated Dumbbell Calf Raise

3

8-12

Planks

3

20 sec





Post a Comment

0 Comments