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4-Day Split Program: Dumbbell Only
Bulking
Intermediate
Dumbbell
Plan Details
The 4-Day Split Program: Dumbbell Only routine by JefitTeam is a 4 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
This 4-day split routine takes out all of the guess work for you. It is a complete, full body plan that needs only a pair of dumbbells, a bench and stability ball for one exercise. If no ball is available to you, simply use a bench. In terms of workout time for each session, all workouts clock in between 60-75 minutes per workout. The program description looks like this: Day 1: Chest/Shoulder/Tricep 10 exercises, session length is 71-minutes, 3 sets x 8-12 repetitions. Day 2: Legs/Calf/Core 10 exercises, 60-minute session, 3 sets x 8-12 repetitions. Day 3: Back/Bicep/Forearm 10 exercises, 69-minutes session, 3-4 sets each x 6-12 repetitions. Day 3: Legs/Calf/Core 10 exercises, 60-minute session, 3 sets x 8-12 repetitions. Stay Strong Together, MICHAEL WOOD, CSCS Jefit
Routine detail
Day 1
Workout 1: Chest/Shoulder/Tricep
Est. 75 min
10 exercises
One-Arm Hang
1 Set
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 Lateral Raise
3 Sets x 12 Reps
Dumbbell Bent-Over Raise
3 Sets x 12 Reps
Dumbbell Shoulder Press
4 Sets x 12 Reps
Dumbbell Seated One-Arm Tricep Extension
3 Sets x 12 Reps
Dumbbell Alternating Tricep Kickback
3 Sets x 12 Reps
Dumbbell Tricep Extension
3 Sets x 12 Reps
Day 2
Workout 2: Legs/Calf/Core
Est. 62 min
10 exercises
Upward Facing Dog
1 Set
Hip Stretch
1 Set
Dumbbell Lunge
3 Sets x 12 Reps
Dumbbell Squat
3 Sets x 12 Reps
Dumbbell Step-Up
3 Sets x 8 Reps
Dumbbell Calf Raise
3 Sets x 12 Reps
Dumbbell Seated Calf Raise
3 Sets x 12 Reps
Dumbbell Side Bend
3 Sets x 12 Reps
Dumbbell Wood Chop
3 Sets x 8 Reps
Stability Ball Dumbbell Sit-Up
3 Sets x 12 Reps
Day 3
Workout 3: Back/Bicep/Forearm
Est. 72 min
10 exercises
One-Arm Hang
1 Set
Dumbbell Deadlift
3 Sets x 8 Reps
Dumbbell Bent-Over Row
4 Sets x 12 Reps
Dumbbell Pullover on Stability Ball
3 Sets x 10 Reps
Dumbbell Incline Curl
4 Sets x 12 Reps
Dumbbell Zottman Curl
3 Sets x 8 Reps
Dumbbell Concentration Curl
3 Sets x 12 Reps
Dumbbell One-Arm Reverse Curl
3 Sets x 8 Reps
Dumbbell Seated Wrist Curl
3 Sets x 12 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 12 Reps
Day 4
Workout 4: Legs/Calf/Core
Est. 61 min
10 exercises
Upward Facing Dog
1 Set
Hip Stretch
1 Set
Dumbbell Lunge
3 Sets x 8 Reps
Dumbbell Squat
3 Sets x 10,8,8 Reps
Dumbbell Step-Up
3 Sets x 8 Reps
Dumbbell Calf Raise
3 Sets x 8 Reps
Dumbbell Seated Calf Raise
3 Sets x 10 Reps
Dumbbell Side Bend
3 Sets x 10 Reps
Dumbbell Wood Chop
3 Sets x 8 Reps
Stability Ball Dumbbell Sit-Up
3 Sets x 10 Reps
