Dumbbell Beginner Routine 4 days
Bulking
Beginner
Dumbbell
Plan Details
The Dumbbell Beginner Routine 4 days routine by alecarrey is a 4 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 4 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 and Biceps
Est. 56 min
6 exercises
Dumbbell Deadlift
4 Sets x 12 Reps
Dumbbell Incline Bench Row
4 Sets x 10 Reps
Dumbbell Bent-Over Row
4 Sets x 12 Reps
Dumbbell Incline Curl
4 Sets x 10 Reps
Dumbbell Concentration Curl
4 Sets x 10 Reps
Dumbbell Zottman Curl
4 Sets x 10 Reps
Day 2
leg&abd
Est. 49 min
6 exercises
Hip Adduction
4 Sets x 10 Reps
Dumbbell Plie Squat
4 Sets x 10 Reps
Dumbbell Calf Raise
4 Sets x 10 Reps
Dumbbell Wood Chop
4 Sets x 10 Reps
Weight Plate Russian Twist
4 Sets x 10 Reps
Cable Kneeling Crunch
4 Sets x 10 Reps
Day 3
Chest and Trip
Est. 58 min
6 exercises
Dumbbell Bench Press
4 Sets x 12 Reps
Dumbbell Incline Bench Press
4 Sets x 12 Reps
Dumbbell Decline Bench Press
4 Sets x 12 Reps
Dumbbell Press (Close Grip)
4 Sets x 10 Reps
Dumbbell Tricep Extension (Supine)
4 Sets x 12 Reps
Bench Dip
4 Sets x 12 Reps
Day 4
Shoulders forearm
Est. 53 min
6 exercises
Dumbbell One-Arm Front Raise
4 Sets x 12 Reps
Dumbbell Lateral Raise
4 Sets x 12 Reps
Dumbbell Reverse Fly
4 Sets x 10 Reps
Dumbbell Wrist Curl (Neutral Grip)
4 Sets x 10 Reps
Dumbbell Seated Wrist Curl (Neutral Grip)
4 Sets x 10 Reps
Dumbbell Seated Wrist Curl
4 Sets x 10 Reps
