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thediplomat13's 4 Day Plan
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General
Beginner
Dumbbell
Plan Details
The thediplomat13's 4 Day Plan routine by thediplomat13 is a 4 day workout plan. It is a beginner level plan to achieve general fitness goals.
dumbbell only workout for beginners. can be done at home or while traveling. I hope you like it and that this got me to twenty words
Routine detail
Day 1
Workout Day #1
Est. 52 min
8 exercises
Dumbbell Squat
3 Sets x 8 Reps
Bodyweight Calf Raise
4 Sets x 8 Reps
Kettlebell Single-Leg Deadlift
3 Sets x 8 Reps
Bodyweight Lunge
3 Sets x 8 Reps
Air Bike
3 Sets x 8 Reps
Weighted Crunch
3 Sets x 8 Reps
Oblique Crunch
3 Sets x 8 Reps
Weighted leg raise
3 Sets x 8 Reps
Day 2
Workout Day #2
Est. 44 min
7 exercises
Push-Up
3 Sets x 8 Reps
wide lat band
3 Sets x 8 Reps
Dumbbell Arnold Press
3 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 8 Reps
Dumbbell Seated One-Arm Tricep Extension
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Day 3
Workout Day #3
Est. 46 min
8 exercises
Dumbbell Squat
3 Sets x 8 Reps
Bodyweight Calf Raise
4 Sets x 8 Reps
Dumbbell Lunge
3 Sets x 8 Reps
Kettlebell Single-Leg Deadlift
3 Sets x 8 Reps
Rocket Jump
3 Sets x 8 Reps
Plank
1 Set
Side Plank
2 Sets x 8 Reps
Weighted leg raise
3 Sets x 8 Reps
Day 4
Workout Day #4
Est. 46 min
8 exercises
Push-Up
3 Sets x 8 Reps
wide lat band
3 Sets x 8 Reps
Dumbbell Arnold Press
3 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
2 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
2 Sets x 8 Reps
Dumbbell Alternating Tricep Extension
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
