4 Day Upper/Lower Dumbbell Workout Routine

All you need to do this workout is to have a pair of dumbbells, and it’s perfect for building lean muscle. It’s a split type of workout set for beginners, which lasts 12 weeks, with 4 days of training per week – no more than 45-60 minutes of training.

You can do this workout regardless if you’re male or female, but you should definitely take into consideration whey protein, multivitamins, fish oil and maybe even protein bars as supplements for best results. You can perform this workout at home or on the road as a full workout routine. After the 12 weeks of going with this program, you should think about changing the volume and the weight of the dumbbells (getting heavier ones) or even better, join a gym where you will have access to all the necessary equipment.

It’s completely up to you which four days of the week you’d like to work out, but it should be noted that you should have two to three days of rest between two upper body workouts, as well as the same period of time between lower body workouts. I recommend you do each session as listed, with a rest on Wednesday and the weekend, so you can do some cardio, foal rolling or flexibility training, maybe even combining the three for best effect.

This program can assist you with weight loss, depending on your calorie intake, but it’s primarily suited for building muscle mass. Finally, there are 30-60 seconds of rest between exercises, so you will get all the necessary rest to achieve the maximum possible results. So without further ado, let’s see what this program is all about!

DAY 1: DUMBBELL UPPER BODY WORKOUT

  • 4 Sets of Bent Over Dumbbell Rows With 8-10 Reps Per Set
  • 4 Sets of Dumbbell Bench Presses With 8-10 Reps Per Set
  • 3 Sets of Dumbbell Lateral Raises With 8-12 Reps Per Set
  • 3 Sets of Dumbbell Pullovers With 8-12 Reps Per Set
  • 2 Sets of Dumbbell Bicep Curls With 8-12 Reps Per Set
  • 2 Sets of Dumbbell Shrugs With 12-15 Reps Per Set

DAY 2 – LOWER BODY WORKOUT

  • 4 Sets of Goblet Squats With 8-10 Reps Per Set
  • 4 Sets of Dumbbell Stiff Leg Deadlifts With 8-10 Reps Per Set
  • 3 Sets of Dumbbell Pile Squats With 8-12 Reps Per Set
  • 3 Sets of Dumbbell Hamstring Curls With 8-12 Reps Per Set
  • 3 Sets of Standing Dumbbell Calf Raises With 8-12 Reps Per Set
  • 3 Sets of Planks With 20 Seconds Per Set

DAY 3 – UPPER BODY WORKOUT #2

  • 4 Sets of One Arm Dumbbell Rows With 8-10 Reps Per Set
  • 4 Sets of Dumbbell Shoulder Presses With 8-10 Reps Per Set
  • 3 Sets of Incline Dumbbell Bench Presses With 8-12 Reps Per Set
  • 3 Sets of Chest Supported Dumbbell Rows With 8-12 Reps Per Set
  • 2 Sets of Dumbbell Hammer Curls With 8-12 Reps Per Set
  • 2 Sets of Dumbbell Floor Presses With 8-12 Reps Per Set
  • 2 Sets of Seated Dumbbell Shrugs With 12-15 Reps Per Set

DAY 4 – LOWER BODY WORKOUT #2

  • 4 Sets of Dumbbell Stiff Leg Deadlifts With 8-10 Reps Per Set
  • 4 Sets of Dumbbell Rear Lunges With 8-10 Reps Per Set
  • 4 Sets of Dumbbell Hip Thrusts With 8-10 Reps Per Set
  • 3 Sets of Dumbbell Split Squats With 8-12 Reps Per Set
  • 3 Sets of Seated Dumbbell Calf Raises With 8-12 Reps Per Set
  • 3 Sets of Planks With 20 Seconds Per Set

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