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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