Dumbbell Full Body Routine (4-days)

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