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Dumbbell 4 Day Split

seanpecor

Jul 13th 2014

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Dumbbell 4 Day Split

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RATING: 65 (FROM 304 JEFIT MEMBERS)

3 DAYS - General Fitness - Advanced

Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine

This plan supports Interval mode and Audio Cue & Pro Tips

Day 3
Day 1
Day 4
Day 2

Chest and Triceps 8 exercises, 51 mins

	Dumbbell Bench Press	3x12 reps	rest: 30s
	Dumbbell Fly	3x12 reps	rest: 30s
	Dumbbell Incline Bench Press (Hammer Grip)	3x12 reps	rest: 30s
	Dumbbell Bench Press (Reverse Grip)	3x12 reps	rest: 30s
	Dumbbell Decline Tricep Extension	3x12 reps	rest: 30s
	Dumbbell Cross Tricep Extension (Supine)	3x12 reps	rest: 30s
	Dumbbell Alternating Tricep Extension	3x12 reps	rest: 30s
	Dumbbell Tate Press	3x12 reps	rest: 30s

Shoulders and Abs 7 exercises, 41 mins

	Dumbbell Seated Arnold Press	3x12 reps	rest: 30s
	Dumbbell Seated Dublin Press	3x12 reps	rest: 30s
	Dumbbell Seated Side Lateral Raise	3x12 reps	rest: 30s
	Dumbbell Shoulder Shrug	3x12 reps	rest: 30s
	Dumbbell Cuban Press	3x12 reps	rest: 30s
	Dumbbell Upright Row	3x12 reps	rest: 30s
	Decline Oblique Crunch	3x12 reps	rest: 30s

Back and Biceps 8 exercises, 50 mins

	Dumbbell Rear Delt Row	3x12 reps	rest: 30s
	Dumbbell Incline Bench Row	3x12 reps	rest: 30s
	Stability Ball Back Extension	3x12 reps	rest: 30s
	Dumbbell One-Arm Pullover (Stability Ball)	3x12 reps	rest: 30s
	Dumbbell Alternating Seated Curl	3x12 reps	rest: 30s
	Dumbbell Seated Alternating Hammer Curl	3x12 reps	rest: 30s
	Dumbbell Concentration Curl	3x12 reps	rest: 30s
	Dumbbell Incline Hammer Curl	3x12 reps	rest: 30s

Legs 6 exercises, 37 mins

	Dumbbell Lunge	3x12 reps	rest: 30s
	Dumbbell Single-Leg Calf Raise	3x12 reps	rest: 30s
	Dumbbell Squat	3x12 reps	rest: 30s
	Dumbbell Calf Raise	3x12 reps	rest: 30s
	Dumbbell Step-Up	3x12 reps	rest: 30s
	Decline Oblique Crunch	3x12 reps	rest: 30s

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