Dumbbell Full Body (4-Days)
General
Intermediate
Dumbbell
Plan Details
The Dumbbell Full Body (4-Days) routine by JefitTeam is a 4 day workout plan. It is an intermediate level plan to achieve general fitness goals.
In this 4-day, intermediate strength program, you can expect four 45-60 minute workouts using dumbbells only. This program is a follow-up to the 3-day dumbbell beginner full body plan. Rest 24 hours between workouts. Day 1: Complete 8 dumbbell exercises working all major muscle groups. Day 2: Perform 7 different dumbbell exercises - again - focusing on a full body workout. Day 3: The third workout for the week includes 5 exercises focusing on just the upper body - no legs - as in the first three workout sessions. There are also 4 core exercise that need to be completed for a total of 5 sets. Day 4: The final session for the week includes 7 new dumbbell exercises. For best results, perform this workout every other week for 4-8 weeks. Stay Strong Together, MICHAEL WOOD, CSCS Jefit
Routine detail
Day 1
Workout 1: Full Body
Est. 54 min
8 exercises
Dumbbell Squat
3 Sets x 8 Reps
Dumbbell Lunge
3 Sets x 8 Reps
Dumbbell Bent-Over Row
3 Sets x 8 Reps
Dumbbell Incline Fly
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Dumbbell Shoulder Press
3 Sets x 8 Reps
Dumbbell Alternating Incline Curl
3 Sets x 10 Reps
Dumbbell Hammer Curl
3 Sets x 10 Reps
Day 2
Workout 2: Full Body
Est. 56 min
7 exercises
Dumbbell Walking Lunge
3 Sets x 10 Reps
Dumbbell Step-Up
3 Sets x 10 Reps
Dumbbell One-Arm Row
3 Sets x 12 Reps
Dumbbell Bench Press
3 Sets x 12 Reps
Dumbbell Seated Side Lateral Raise
3 Sets x 12 Reps
Dumbbell Concentration Curl
3 Sets x 12 Reps
Dumbbell Tricep Extension
3 Sets x 15 Reps
Day 3
Workout 3: Upper Body Only
Est. 43 min
9 exercises
Dumbbell Incline Bench Row
2 Sets x 12 Reps
Dumbbell Shoulder Shrug
2 Sets x 12 Reps
Dumbbell Bench Press
2 Sets x 12 Reps
Dumbbell Alternating Press
2 Sets x 12 Reps
Dumbbell Incline Curl
3 Sets x 12 Reps
Side Bridge
1 Set
Plank
1 Set
Dragon Flag
1 Set x 8 Reps
Air Bike
1 Set x 25 Reps
Day 4
Workout 4: Full Body
Est. 56 min
7 exercises
Dumbbell Reverse Lunge
4 Sets x 8 Reps
Dumbbell Wood Chop
2 Sets x 12 Reps
Dumbbell Bent-Over Row
4 Sets x 10 Reps
Dumbbell Deep Push-Up
4 Sets x 10 Reps
Dumbbell Upright Row
3 Sets x 10 Reps
Dumbbell Bent-Over Reverse Fly
3 Sets x 10 Reps
Dumbbell Alternating Bicep Curl
4 Sets x 15 Reps
