Dumbbell Only Workout: 4 Day Upper/Lower Dumbbell Workout Routine | egupspkrq.com

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Dumbbell Only Workout: 4 Day Upper/Lower Dumbbell Workout Routine

This dumbbell only upper/lower workout program only requires dumbbells and is perfect for those looking to build lean muscle mass at home or on the go!

Workout Summary

Workout Description

The following workout is for those who only have access to a set of dumbbells.

It can be performed by those who work out at home, have to travel frequently and want to get a good workout in with limited equipment at a hotel gym, or as a progression from my 3 day dumbbell only routine.

This workout can be performed as a full workout routine for up to 12 weeks.

After 12 weeks you may want to consider altering the volume, weight you use (i.e. invest in a new pair of dumbbells), or even venture out and join a local gym that will have more of a variety of equipment for you to use.

The program calls for you to work out 4 days per week. What days you decide to workout is completely up to you. With that being said, it’s best to have 48-72 hours of rest in between your two upper body workouts and 48-72 hours of rest in between your two lower body workouts.

An example would be to perform the workouts in the order they are listed and take your rest days on Wednesdays and the weekends. Your rest days are the perfect opportunity to incorporate cardio training, flexibility training, foam rolling, or a combination of the three.

The goal of this workout is to help you build muscle. However, it can also help you with your fat loss goals depending on your calorie intake.

Rest periods for this workout program should be limited to 30-60 seconds.

If you have any other questions regarding this upper/lower dumbbell only workout program, please be sure to leave them in the comments section below!

Recommended: Need help building muscle? Take our Free Muscle Building Course

Day 1: Dumbbell Upper Body Workout

ExerciseSetsReps
1. Bent Over Dumbbell Row48-10
2. Dumbbell Bench Press48-10
3. Dumbbell Lateral Raise38-12
4. Dumbbell Pullover38-12
5. Dumbbell Bicep Curl28-12
6. Dumbbell Tricep Extension28-12
7. Dumbbell Shrug212-15

Day 2: Dumbbell Lower Body Workout

ExerciseSetsReps
1. Goblet Squat48-10
2. Dumbbell Stiff Leg Deadlift48-10
3. Dumbbell Plie Squat38-12
4. Dumbbell Hamstring Curl38-12
5. Standing Dumbbell Calf Raise38-12
6. Plank320 Secs

Day 3: Dumbbell Upper Body Workout

ExerciseSetsReps
1. One Arm Dumbbell Row48-10
2. Dumbbell Shoulder Press48-10
3. Incline Dumbbell Bench Press38-12
4. Chest Supported Dumbbell Row38-12
5. Dumbbell Hammer Curl28-12
6. Dumbbell Floor Press28-12
7. Seated Dumbbell Shrug212-15

Day 4: Dumbbell Lower Body Workout

ExerciseSetsReps
1. Dumbbell Stiff Leg Deadlift48-10
2. Dumbbell Rear Lunge48-10
3. Dumbbell Hip Thrust48-10
4. Dumbbell Split Squat38-12
5. Seated Dumbbell Calf Raise38-12
6. Planks320 Secs

If you give this program a try, be sure to let us know your thoughts in the comments!

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