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10/12.Modified Dumbbell Beginner Routine 4 days
Bulking
Beginner
Dumbbell
Plan Details
The 10/12.Modified Dumbbell Beginner Routine 4 days routine by alecarrey is a 6 day workout plan. It is a beginner level plan to achieve bulking fitness goals.
Jefit Built-in Bulking Routine For Beginners. This routine was designed for bodybuilding beginners who want to gain muscle. This 6 day split routine consists of chest, shoulders, back, arms and legs training for 4 to 6 weeks of performing. The goal of this routine is to gain maximum amount of muscle while keeping fat gain at minimum.
Routine detail
Day 1
Back, Biceps, forearm
Est. 82 min
8 exercises
Dumbbell Bent-Over Row
4 Sets x 8 Reps
Dumbbell Pullover
4 Sets x 8 Reps
Dumbbell Deadlift
4 Sets x 8 Reps
Dumbbell Concentration Curl
4 Sets x 8 Reps
Dumbbell Seated Bicep Curl
4 Sets x 8 Reps
Dumbbell Seated Hammer Curl
4 Sets x 8 Reps
Dumbbell Seated Wrist Curl
4 Sets x 8 Reps
Dumbbell Reverse Wrist Curl
4 Sets x 8 Reps
Day 2
Glutes, Legs, Abd
Est. 75 min
8 exercises
Dumbbell Plie Squat
4 Sets x 8 Reps
one leg on a bench lunge
4 Sets x 8 Reps
Dumbbell Calf Raise
4 Sets x 8 Reps
Bodyweight Calf Raise
4 Sets x 8 Reps
Glute Kickback
4 Sets x 8 Reps
Leg Raise
4 Sets x 8 Reps
Alternating Heel Touch
4 Sets x 8 Reps
Crunch
4 Sets x 8 Reps
Day 3
Chest, Shoulder, Triceps
Est. 82 min
8 exercises
Dumbbell Decline Bench Press
4 Sets x 8 Reps
Dumbbell Incline Bench Press
4 Sets x 8 Reps
Dumbbell Fly
4 Sets x 8 Reps
Dumbbell Tricep Extension (Supine)
4 Sets x 8 Reps
Bench Dip
4 Sets x 8 Reps
Dumbbell Seated Bent-Over Reverse Fly
4 Sets x 8 Reps
Dumbbell Seated Shoulder Press
4 Sets x 8 Reps
Dumbbell Lateral Raise
4 Sets x 8 Reps
Day 5
Back, Biceps, forearm
Est. 58 min
8 exercises
Dumbbell Bent-Over Row
3 Sets x 15 Reps
Dumbbell Pullover
3 Sets x 15 Reps
Dumbbell Deadlift
3 Sets x 15 Reps
Back Extension (Prone)
3 Sets
Dumbbell Concentration Curl
3 Sets x 15 Reps
Dumbbell Seated Bicep Curl
3 Sets x 15 Reps
Dumbbell Seated Wrist Curl
3 Sets x 15 Reps
Dumbbell Reverse Wrist Curl
3 Sets x 15 Reps
Day 6
Glutes, Legs, Abd
Est. 59 min
8 exercises
Dumbbell Squat
3 Sets x 15 Reps
Dumbbell Reverse Lunge
3 Sets x 15 Reps
Dumbbell Seated Calf Raise
3 Sets x 15 Reps
Bodyweight Calf Raise
3 Sets x 15 Reps
Hip Adduction
3 Sets x 15 Reps
Leg Raise
3 Sets x 15 Reps
Alternating Heel Touch
3 Sets x 15 Reps
Crunch
3 Sets x 15 Reps
Day 7
Chest, Shoulder, Triceps
Est. 55 min
8 exercises
Dumbbell Decline Bench Press
3 Sets x 15 Reps
Dumbbell Incline Bench Press
3 Sets x 15 Reps
Dumbbell Fly
3 Sets x 15 Reps
Dumbbell Seated Tricep Press
3 Sets x 15 Reps
Bench Dip
3 Sets x 15 Reps
Dumbbell Seated Bent-Over Reverse Fly
3 Sets x 15 Reps
Dumbbell Cuban Press
3 Sets x 15 Reps
Dumbbell Lateral Raise
3 Sets x 15 Reps
