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4 Day Dumbbell Split
General
Beginner
Dumbbell
Plan Details
The 4 Day Dumbbell Split routine by Cplantamura is a 4 day workout plan. It is a beginner level plan to achieve general fitness goals.
Routine detail
Mon
Back
Est. 120 min
7 exercises
Dumbbell Reverse Fly
3 Sets x 12 Reps
Dumbbell Bent-Over Row
3 Sets x 12 Reps
Dumbbell Incline Bench Row
3 Sets x 12 Reps
Abdominal Hip Roll
3 Sets x 12 Reps
Dumbbell One-Arm Row
3 Sets x 12 Reps
Dumbbell Shoulder Shrug
3 Sets x 12 Reps
Running
3 Sets
Tue
Legs
Est. 121 min
7 exercises
Dumbbell Squat
3 Sets x 12 Reps
Dumbbell Lunge
3 Sets x 12 Reps
Dumbbell Stiff-Leg Deadlift
3 Sets x 12 Reps
Dumbbell Calf Raise
3 Sets x 12 Reps
Dumbbell Seated Calf Raise
3 Sets x 12 Reps
Leg Raise
3 Sets x 20 Reps
Running
3 Sets
Wed
Shoulders/Arms
Est. 138 min
9 exercises
Dumbbell Upright Row
3 Sets x 12 Reps
Dumbbell Zottman Curl
3 Sets x 12 Reps
Dumbbell Seated Arnold Press
3 Sets x 12 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 12 Reps
Dumbbell Seated Bicep Curl
3 Sets x 12 Reps
Cross Body Crunch
3 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Dumbbell Incline Tricep Extension
3 Sets x 12 Reps
Running
3 Sets
Sun
Chest
Est. 122 min
7 exercises
Dumbbell Bench Press
3 Sets x 12 Reps
Dumbbell Fly
3 Sets x 12 Reps
Dumbbell Bench Press (Reverse Grip)
3 Sets x 12 Reps
Dumbbell Chicken Press
3 Sets x 12 Reps
Dumbbell Incline Bench Press
3 Sets x 12 Reps
Sit-Up
3 Sets x 25 Reps
Running
3 Sets
