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Dumbbell 4 Day Split
General
Advanced
Dumbbell
Plan Details
The Dumbbell 4 Day Split routine by seanpecor is a 4 day workout plan. It is an advanced level plan to achieve general fitness goals.
Routine detail
Day 1
Chest and Triceps
Est. 52 min
8 exercises
Dumbbell Bench Press
3 Sets x 12 Reps
Dumbbell Fly
3 Sets x 12 Reps
Dumbbell Incline Bench Press (Hammer Grip)
3 Sets x 12 Reps
Dumbbell Bench Press (Reverse Grip)
3 Sets x 12 Reps
Dumbbell Decline Tricep Extension
3 Sets x 12 Reps
Dumbbell Cross Tricep Extension (Supine)
3 Sets x 12 Reps
Dumbbell Alternating Tricep Extension
3 Sets x 12 Reps
Dumbbell Tate Press
3 Sets x 12 Reps
Day 2
Shoulders and Abs
Est. 41 min
7 exercises
Dumbbell Seated Arnold Press
3 Sets x 12 Reps
Dumbbell Seated Dublin Press
3 Sets x 12 Reps
Dumbbell Seated Side Lateral Raise
3 Sets x 12 Reps
Dumbbell Shoulder Shrug
3 Sets x 12 Reps
Decline Oblique Crunch
3 Sets x 12 Reps
Dumbbell Upright Row
3 Sets x 12 Reps
Dumbbell Cuban Press
3 Sets x 12 Reps
Day 3
Back and Biceps
Est. 51 min
8 exercises
Dumbbell Incline Bench Row
3 Sets x 12 Reps
Dumbbell Seated Alternating Hammer Curl
3 Sets x 12 Reps
Dumbbell Rear Delt Row
3 Sets x 12 Reps
Dumbbell Alternating Seated Curl
3 Sets x 12 Reps
Dumbbell One-Arm Pullover (Stability Ball)
3 Sets x 12 Reps
Dumbbell Incline Hammer Curl
3 Sets x 12 Reps
Stability Ball Back Extension
3 Sets x 12 Reps
Dumbbell Concentration Curl
3 Sets x 12 Reps
Day 4
Legs
Est. 38 min
6 exercises
Dumbbell Lunge
3 Sets x 12 Reps
Dumbbell Single-Leg Calf Raise
3 Sets x 12 Reps
Dumbbell Squat
3 Sets x 12 Reps
Dumbbell Calf Raise
3 Sets x 12 Reps
Dumbbell Step-Up
3 Sets x 12 Reps
Decline Oblique Crunch
3 Sets x 12 Reps
