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Dumbell only 4 day split
General
Beginner
Dumbbell
Plan Details
The Dumbell only 4 day split routine by chapmanhen is a 4 day workout plan. It is a beginner level plan to achieve general fitness goals.
Dumbbell only routine
Routine detail
Mon
Chest/ Triceps/ Biceps
Est. 61 min
8 exercises
Push-Up
1 Set x 5 Reps
Dumbbell Bench Press
4 Sets x 12 Reps
Dumbbell Incline Bench Press
3 Sets x 12 Reps
Dumbbell Incline Fly
3 Sets x 12 Reps
Dumbbell Incline Curl
3 Sets x 12 Reps
Dumbbell Tricep Extension (Supine)
3 Sets x 12 Reps
Bench Dip
3 Sets x 12 Reps
Dumbbell Hammer Curl
3 Sets x 20 Reps
Wed
Legs
Est. 50 min
6 exercises
Dumbbell Squat
4 Sets x 12 Reps
Dumbbell Stiff-Leg Deadlift
3 Sets x 12 Reps
Dumbbell Calf Raise
3 Sets x 24 Reps
Machine Seated Leg Curl
3 Sets x 12 Reps
Machine Leg Extension
3 Sets x 12 Reps
Bodyweight Walking Lunge
3 Sets x 20 Reps
Fri
Back/ Shoulders/ Core
Est. 55 min
7 exercises
Dumbbell Bent-Over Row
3 Sets x 12 Reps
Dumbbell Prone Incline Shrug
3 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Dumbbell Seated Shoulder Press
3 Sets x 12 Reps
Dumbbell Shoulder Shrug
3 Sets x 12 Reps
Stability Ball Crunch
3 Sets x 30 Reps
Weight Plate Russian Twist
3 Sets x 30 Reps
Sat
Walk
Est. 32 min
1 exercise
Walking
1 Set
