Dumbbell Full Body Routine (4-days)
General
Intermediate
Dumbbell
Plan Details
The Dumbbell Full Body Routine (4-days) routine by JefitTeam is a 5 day workout plan. It is an intermediate level plan to achieve general fitness goals.
This is a 4-day, intermediate, strength training program that uses only dumbbells. The program requires you to workout on Monday, Tuesday with rest day on Wednesday. Following this, you'll do a full body upper body workout and then on Friday focus on legs and core. All training session are about 50-60 minutes long, except Friday (day 4), this session is shorter about 40 minutes. Any exercise with just one set at the start is considered a light, warm-up set. Monday: Focus on Legs/Back/Biceps Tuesday: Focus on Chest/Shoulders/Triceps Wednesday: Rest Day Thursday: Focus on Upper Body/Core Friday: Focus on Legs Weekend: Active recovery (bike, walk, swim, rollout or do some yoga...your choice) Stay Strong Together, MICHAEL WOOD, CSCS Jefit
Routine detail
Mon
Workout 1: Legs/Back/Biceps
Est. 53 min
8 exercises
Bench Hip Thrust
1 Set x 12 Reps
Dumbbell Step-Up
3 Sets x 8 Reps
Dumbbell Walking Lunge
3 Sets x 8 Reps
Dumbbell Stiff-Leg Deadlift
3 Sets x 8 Reps
Dumbbell Bent-Over Row
3 Sets x 8 Reps
Dumbbell Shoulder Shrug
3 Sets x 8 Reps
Dumbbell Concentration Curl
4 Sets x 8 Reps
Dumbbell Hammer Curl
3 Sets x 8 Reps
Tue
Workout 2: Chest/Shoulders/Triceps/Core
Est. 59 min
8 exercises
Wed
Rest Day
Est. 0 min
0 exercises
Thu
Workout 3: Upper Body/Core
Est. 41 min
8 exercises
Fri
New Workout
Est. 34 min
6 exercises
