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simple 4 day rotation workout
General
Beginner
Dumbbell
Plan Details
The simple 4 day rotation workout routine by baolei is a 4 day workout plan. It is a beginner level plan to achieve general fitness goals.
A relatively simple set of workout, designed for beginners. All you need is a pair of dumbbells. And optionally an elliptical machine, but you can always run outside if you don't have that. You can try this workout if you don't have time to go to a gym or find many of the other workouts too hard. It takes 30 min each day. You can do it every day since each day targets different muscle groups.
Routine detail
Day 1
Biceps, back, abs
Est. 34 min
7 exercises
Dumbbell Seated Bicep Curl
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Dumbbell Seated Wrist Curl
3 Sets x 8 Reps
Plank
3 Sets
Dumbbell Bicep Curl (Reverse Grip)
3 Sets x 8 Reps
Dumbbell Deadlift
3 Sets x 8 Reps
Side Bridge
3 Sets
Day 2
Cardio
Est. 32 min
1 exercise
Elliptical Training
1 Set
Day 3
Chest, triceps, shoulder
Est. 33 min
7 exercises
Dumbbell Shoulder Shrug
3 Sets x 5 Reps
Push-Up
3 Sets x 10 Reps
Dumbbell Tricep Extension
3 Sets x 10 Reps
Dumbbell Fly
3 Sets x 10 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Dumbbell Bench Press
3 Sets x 8 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 8 Reps
Day 6
Legs
Est. 24 min
5 exercises
Dumbbell Squat
3 Sets x 8 Reps
Quadricep Stretch
3 Sets x 8 Reps
Dumbbell Lunge
3 Sets x 8 Reps
Dumbbell Calf Raise
3 Sets x 8 Reps
Glute Kickback
3 Sets x 8 Reps
