4-Week Dumbbell Workout Plan for Beginners - TheFitnessPhantom

4-Week Dumbbell Workout Plan for Beginners

Summary

Created by Murshid Akram Administrator of the TheFitnessPhantom Article Link - beginner-dumbbell-workout-routine/

Routine Type

Full Body

Goal

Build Muscle

Workout Frequency

4 days a week

Difficulty level

Beginner

Equipment Require

Dumbbells and a flexible bench

Duration of each session

30 to 45 minutes

PDF of This Workout Plan

At the Bottom

Rest Between sets

1-2 minutes

Alternate Plan

Dumbbell Split Workout Routine

summary of beginner dumbbell workout routine

If you work out at home, you can save 3 Day Full Body Workout At Home. And if you work out in the gym, you can download the Best Upper Lower Split Workout Routine.

Okay, so here's the routine. Day 1

Week 1

Dumbbell Workout Dumbbell Squat Flat Dumbbell Bench Press Incline DB Bench Press DB Overhead Press Dumbbell Lateral Raise One-arm DB Rowing

Day 2

Dumbbell Exercise Dumbbell Lunges Dumbbell IYT Raises Dumbbell Deadlift Dumbbell Reverse Fly Dumbbell Floor Press Dumbbell Glute Bridge

Day 3

Dumbbell Workout Dumbbell Sumo Squat

Muscles Worked Quad Chest Chest Shoulder Shoulder Back

Muscles Worked Legs Back and Shoulder Back and Legs Back and Shoulder Shoulder Glute

Muscles Worked Quad

Reps 15 x 2 10 x 2 10 x 2 10 x 2 10 x 2 10 x 2

Reps 10 x 2 10 x 2 10 x 2 10 x 2 10 x 2 10 x 2

Reps 10 x 2

Dumbbell Workout DB Incline Bench Press Dumbbell Fly Dumbbell Pullover DB Overhead Press DB Bent-over Lateral Raise

Day 4

Dumbbell Workout Dumbbell Superman Single-arm DB Rowing DB Good Morning DB Calf Raises Dumbbell Side Bend DB Squat to Swing

Monday

Dumbbell Exercise Dumbbell Lunges

Muscles Worked Chest Chest Chest Shoulder Shoulder

Muscles Worked Back Back Hamstring and Lower Back Calves Oblique Full Body

Week 2

Muscles Worked Legs

Reps 10 x 2 10 x 2 10 x 2 10 x 2 10 x 2

Reps 15 x 2 10 x 2 10 x 2 10 x 2 10 x 2 10 x 2

Reps 10 x 2

Dumbbell Exercise Dumbbell IYT Raises Dumbbell Bench Press Dumbbell Fly DB Front Raises DB Rear Delt Fly

Tuesday

Dumbbell Workout Dumbbell Squat One-arm DB Rowing DB Overhead Extension DB Biceps Curl DB Side Bend Dumbbell Glute Bridge

Thursday

Dumbbell Workout DB Incline Bench Press Arnold Press

Muscles Worked Back and Shoulder Chest Chest Shoulder Shoulder and Back

Muscles Worked Quad Back Triceps Biceps Oblique Glute

Muscles Worked Chest and Back Shoulder

Reps 10 x 2 10 x 2 10 x 2 10 x 2 10 x 2

Reps 15 x 2 10 x 2 10 x 2 10 x 2 10 x 2 10 x 2

Reps 10 x 2 10 x 2

Dumbbell Workout Dumbbell Pullover DB Upright Row DB Leg Extension Dumbbell Leg Curl

Friday

Dumbbell Workout Dumbbell Deadlift Dumbbell Lunges DB Bent Over Row DB Bent-over Lateral Raise Dumbbell Squat to Swing Dumbbell RDL

Day 1

Dumbbell Exercise Dumbbell Squat Dumbbell IYT Raises DB incline Bench Press

Muscles Worked Chest and Back Shoulder Quadriceps Hamstrings

Muscles Worked Legs and Back Legs Back Shoulder Full Body Hamstrings

Week 3

Muscles Worked Legs Back and Shoulder Chest

Reps 10 x 2 10 x 2 10 x 2 10 x 2

Reps 10 x 2 10 x 2 10 x 2 10 x 2 10 x 2 10 x 2

Reps 10 x 2 10 x 2 10 x 2

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