Beginner 4 Day Split
General
Beginner
Dumbbell
Plan Details
The Beginner 4 Day Split routine by KandieLidiaHill is a 4 day workout plan. It is a beginner level plan to achieve general fitness goals.
A beginner's workout or for those trying to get back into fitness w/ an emphasis on lower body. Also safe for women expecting after Doctors approval
Routine detail
Day 1
Legs
Est. 52 min
7 exercises
Dumbbell Squat
4 Sets x 10 Reps
Dumbbell Walking Lunge
4 Sets x 10 Reps
Jump Squat
4 Sets x 10 Reps
Fire Hydrants
4 Sets x 10 Reps
Cable Leg Kickback
4 Sets x 10 Reps
Plank
4 Sets
Walking
1 Set
Day 2
Back
Est. 46 min
8 exercises
Cable Seated Row
3 Sets x 10 Reps
Wide Grip Row
3 Sets x 10 Reps
Single Cable Row
3 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Dumbbell One-Arm Row
3 Sets x 10 Reps
Reach Arounds
3 Sets x 10 Reps
Cable Rope Face Pull
3 Sets x 10 Reps
Walking
1 Set
Day 3
Upper Body
Est. 60 min
8 exercises
Dumbbell Alternating Hammer Curl
4 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 10 Reps
Dumbbell Seated Shoulder Press
4 Sets x 10 Reps
Cable Bicep Curl
4 Sets x 10 Reps
Dumbbell Bench Press
4 Sets x 10 Reps
Dumbbell Lateral Raise
4 Sets x 10 Reps
Half Jack
4 Sets x 10 Reps
Walking
1 Set
Day 4
Legs
Est. 52 min
7 exercises
Kettlebell Goblet Squat
4 Sets x 10 Reps
Dumbbell Squat
4 Sets x 10 Reps
Barbell Bulgarian Split Squat
4 Sets x 10 Reps
Barbell Hip Thrust
4 Sets x 10 Reps
Crab Walks
4 Sets x 10 Reps
Hyper Extention (Glutes)
4 Sets x 10 Reps
Walking
1 Set
