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simple 4 day rotation workout v2
General
Beginner
Dumbbell
Plan Details
The simple 4 day rotation workout v2 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 about 30 min each day. You can do it every day since each day targets different muscle groups.
Routine detail
Day 1
Biceps, back, side
Est. 29 min
6 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
Dumbbell Bicep Curl (Reverse Grip)
3 Sets x 8 Reps
Dumbbell Deadlift
3 Sets x 8 Reps
Dumbbell Hammer Curl
3 Sets x 8 Reps
Day 2
Cardio
Est. 26 min
2 exercises
Elliptical Training
1 Set
Plank
3 Sets
Day 3
Chest, triceps, shoulder
Est. 35 min
7 exercises
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
Dumbbell Pullover
3 Sets x 8 Reps
Dumbbell Shoulder Shrug
3 Sets x 8 Reps
Day 6
Legs, abs
Est. 33 min
7 exercises
Dumbbell Squat
3 Sets x 8 Reps
Plank
3 Sets
Dumbbell Side Bend
3 Sets x 8 Reps
Dumbbell Lunge
3 Sets x 8 Reps
Dumbbell Calf Raise
3 Sets x 8 Reps
Glute Kickback (Kneeling)
3 Sets x 8 Reps
Side Bridge
3 Sets
