4-day dumbbell split 2x per group
Bulking
Beginner
Dumbbell
Plan Details
The 4-day dumbbell split 2x per group routine by IgWannA2 is a 4 day workout plan. It is a beginner level plan to achieve bulking fitness goals.
Routine detail
Mon
#1 Shoulders, Chest & Neck
Est. 60 min
10 exercises
Dumbbell Lateral Raise
2 Sets x 8 Reps
Dumbbell Shoulder Shrug
2 Sets x 8 Reps
Dumbbell One-Arm Front Raise
2 Sets x 8 Reps
Dumbbell Shoulder Press
3 Sets x 8 Reps
Dumbbell Upright Row
2 Sets x 8 Reps
Dumbbell One-Arm Row
2 Sets x 8 Reps
Neck Extension (forward)
1 Set x 8 Reps
Neck Flexion (backwards)
1 Set x 8 Reps
Neck Lateral Flexion (side)
1 Set x 8 Reps
Push-Up
2 Sets x 25 Reps
Wed
#2 Arms, Legs & Abs
Est. 66 min
11 exercises
Dumbbell Seated Bicep Curl
2 Sets x 8 Reps
Dumbbell Hammer Curl
1 Set x 8 Reps
Dumbbell Supinated One-Arm Wrist Curl
2 Sets x 8 Reps
Dumbbell One-Arm Wrist Curl (Pronated)
2 Sets x 8 Reps
Hand Gripper
2 Sets x 8 Reps
Kettlebell Single-Leg Deadlift
2 Sets x 8 Reps
Weighted Crunch
2 Sets x 8 Reps
Air Bike
1 Set x 20 Reps
Plank
1 Set
Single-Leg Calf Raise
2 Sets x 8 Reps
Dumbbell Lunge
2 Sets x 10 Reps
Fri
#3 Chest, Neck & Shoulders
Est. 56 min
8 exercises
Push-Up
3 Sets x 25 Reps
Dumbbell Shoulder Shrug
2 Sets x 8 Reps
Dumbbell Shoulder Press
2 Sets x 8 Reps
Dumbbell One-Arm Row
1 Set x 8 Reps
Neck Extension (forward)
2 Sets x 8 Reps
Neck Flexion (backwards)
2 Sets x 8 Reps
Neck Lateral Flexion (side)
2 Sets x 8 Reps
Dumbbell One-Arm Bent-Over Reverse Fly
2 Sets x 8 Reps
Sun
#4 Legs, Back, Arms & Abs
Est. 58 min
9 exercises
Barbell Squat
2 Sets x 8 Reps
Machine Leg Press
1 Set x 8 Reps
Machine Calf Raise
2 Sets x 8 Reps
Barbell Deadlift
3 Sets x 8 Reps
Barbell Stiff-Leg Deadlift
1 Set x 8 Reps
Weighted Crunch
2 Sets x 8 Reps
Dumbbell Seated Bicep Curl
2 Sets x 8 Reps
Hand Gripper
2 Sets x 8 Reps
Dumbbell Supinated One-Arm Wrist Curl
2 Sets x 8 Reps
