Home 4 Day Plan
Cutting
Beginner
Dumbbell
Plan Details
The Home 4 Day Plan routine by tdebeer.za is a 4 day workout plan. It is a beginner level plan to achieve cutting fitness goals.
Workout for when you are at home vatious targeted muscle groups focusing on trimming and toning body. Hopefully it works
Routine detail
Mon
Workout Day #2
Est. 67 min
11 exercises
Dumbbell Bent-Over Row
3 Sets x 12 Reps
Dumbbell Seated Arnold Press
3 Sets x 12 Reps
Dumbbell One-Arm Front Raise
3 Sets x 12 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 12 Reps
Dumbbell Seated Shoulder Press
3 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Dumbbell Deadlift
3 Sets x 12 Reps
Dumbbell Upright Row
3 Sets x 12 Reps
Dumbbell Alternating Front Raise
3 Sets x 12 Reps
Dumbbell Stiff-Leg Deadlift
3 Sets x 12 Reps
Dumbbell Bent-Over Reverse Fly
3 Sets x 12 Reps
Tue
Workout Day #3
Est. 63 min
10 exercises
Jump Rope
5 Sets
Burpe
5 Sets
DB Snatches
5 Sets x 12 Reps
Dumbbell Deep Push-Up
5 Sets x 12 Reps
Dumbbell Bench Press
5 Sets x 12 Reps
Dumbbell Pullover
5 Sets x 12 Reps
Dumbbell Alternating Hammer Curl
5 Sets x 12 Reps
Dumbbell Seated Bicep Curl
5 Sets x 12 Reps
Dumbbell One-Arm Tricep Kickback
5 Sets x 12 Reps
Tricep Push-Up
5 Sets x 12 Reps
Wed
Workout Day #4
Est. 62 min
11 exercises
Bodyweight Lunge
3 Sets x 20 Reps
Mountain Climber
3 Sets x 20 Reps
Dumbbell Reverse Lunge
3 Sets x 15 Reps
Bodyweight Squat
3 Sets x 20 Reps
Split Jump
3 Sets x 15 Reps
Rocket Jump
3 Sets x 15 Reps
Dumbbell Plie Squat
3 Sets x 15 Reps
Dumbbell Deadlift
3 Sets x 20 Reps
Dumbbell Bent-Over Row (Palm in)
3 Sets x 20 Reps
Dumbbell Rotational Row
3 Sets x 20 Reps
Dumbbell Thrusters
3 Sets x 15 Reps
Any
Workout Day #1
Est. 60 min
10 exercises
Dumbbell Squat
3 Sets x 15 Reps
Dumbbell Step-Up
3 Sets x 15 Reps
Jump Squat
3 Sets x 15 Reps
Dumbbell Walking Lunge
3 Sets x 20 Reps
Glute Kickback
3 Sets x 15 Reps
Dumbbell Reverse Lunge
3 Sets x 15 Reps
Air Bike
3 Sets x 10 Reps
Leg Raise
3 Sets x 10 Reps
Crunch
3 Sets x 10 Reps
Plank
3 Sets
