Dumbell Workout - 30 min, 4 days - JEFIT

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Dumbell Workout - 30 min, 4 days - JEFIT

Dumbell Workout - 30 min, 4 days banner

Dumbell Workout - 30 min, 4 days

AUDIO TIP

Bulking

Intermediate

Dumbbell

Plan Details

The Dumbell Workout - 30 min, 4 days routine by pmrichardson4 is a 4 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.

This workout can be completed at home or in the gym if you have a full set of dumbbells and an exercise ball. It is a 4-day workout with different muscles grouped together. The intention is for a relatively quick session - no more than 30 minutes each day. This routine is a work in progress and will be tweaked over time.

Routine detail

Tue

Chest/Biceps

Est. 35 min

8 exercises

Toe Touch Stretch Demonstration

Toe Touch Stretch

1 Set x 10 Reps

Back Bend Demonstration

Back Bend

1 Set x 10 Reps

Bicep Stretch Demonstration

Bicep Stretch

1 Set x 10 Reps

Dumbbell Press (Stability Ball) Demonstration

Dumbbell Press (Stability Ball)

3 Sets x 10 Reps

Dumbbell Seated Bicep Curl Demonstration

Dumbbell Seated Bicep Curl

3 Sets x 10 Reps

Dumbbell Incline Fly (Stability Ball) Demonstration

Dumbbell Incline Fly (Stability Ball)

3 Sets x 10 Reps

Dumbbell Hammer Curl Demonstration

Dumbbell Hammer Curl

3 Sets x 10 Reps

Dumbbell Incline Press on Stability Ball Demonstration

Dumbbell Incline Press on Stability Ball

3 Sets x 10 Reps

Wed

Legs/Glutes

Est. 49 min

11 exercises

Toe Touch Stretch Demonstration

Toe Touch Stretch

1 Set x 10 Reps

Quadricep Stretch Demonstration

Quadricep Stretch

1 Set x 10 Reps

Hip Adduction Demonstration

Hip Adduction

1 Set x 10 Reps

Seated Glute Stretch Demonstration

Seated Glute Stretch

1 Set x 10 Reps

Dumbbell Lunge Demonstration

Dumbbell Lunge

3 Sets x 10 Reps

Dumbbell Squat Demonstration

Dumbbell Squat

3 Sets x 10 Reps

Dumbbell Calf Raise Demonstration

Dumbbell Calf Raise

3 Sets x 10 Reps

Glute Kickback (Kneeling) Demonstration

Glute Kickback (Kneeling)

3 Sets x 10 Reps

Dumbbell Lateral Lunge with Bicep Curl Demonstration

Dumbbell Lateral Lunge with Bicep Curl

3 Sets x 10 Reps

Dumbbell Stiff-Leg Deadlift Demonstration

Dumbbell Stiff-Leg Deadlift

3 Sets x 10 Reps

Bridge Demonstration

Bridge

3 Sets

Thu

Triceps/Forearm/Back

Est. 47 min

11 exercises

Toe Touch Stretch Demonstration

Toe Touch Stretch

1 Set x 10 Reps

Superman Demonstration

Superman

1 Set

Tricep Stretch Demonstration

Tricep Stretch

1 Set x 10 Reps

Kneeling Forearm Stretch Demonstration

Kneeling Forearm Stretch

1 Set

Dumbbell Alternating Row (Stability Ball) Demonstration

Dumbbell Alternating Row (Stability Ball)

3 Sets x 10 Reps

Dumbbell Seated Wrist Curl Demonstration

Dumbbell Seated Wrist Curl

3 Sets x 10 Reps

Dumbbell Tricep Extension Demonstration

Dumbbell Tricep Extension

3 Sets x 10 Reps

Dumbbell Deadlift Demonstration

Dumbbell Deadlift

3 Sets x 10 Reps

Dumbbell Seated Wrist Curl (Palms Down) Demonstration

Dumbbell Seated Wrist Curl (Palms Down)

3 Sets x 10 Reps

Dumbbell One-Arm French Press (Stability Ball) Demonstration

Dumbbell One-Arm French Press (Stability Ball)

3 Sets x 10 Reps

Dumbbell One-Arm Pullover (Stability Ball) Demonstration

Dumbbell One-Arm Pullover (Stability Ball)

3 Sets x 10 Reps

Fri

Shoulders/Abs

Est. 51 min

12 exercises

Toe Touch Stretch Demonstration

Toe Touch Stretch

1 Set x 10 Reps

Shoulder Stretch Demonstration

Shoulder Stretch

1 Set x 10 Reps

Dumbbell Lateral Raise Demonstration

Dumbbell Lateral Raise

3 Sets x 10 Reps

Dumbbell Front Raise Demonstration

Dumbbell Front Raise

3 Sets x 10 Reps

Dumbbell Shoulder Press Demonstration

Dumbbell Shoulder Press

3 Sets x 10 Reps

Toe Touches Demonstration

Toe Touches

1 Set x 45 Reps

Crunch Demonstration

Crunch

1 Set x 45 Reps

Oblique Crunch Demonstration

Oblique Crunch

2 Sets x 45 Reps

Reverse Crunch Demonstration

Reverse Crunch

1 Set x 45 Reps

Leg Raise Demonstration

Leg Raise

1 Set x 45 Reps

Plank Demonstration

Plank

1 Set

Locust Pose Demonstration

Locust Pose

1 Set x 10 Reps