4 day dumbbell workout routine pdf

Dumbbell curl incline curls triceps kickbacks triceps extensions wrist curls lower body squats lunges leg extensions stiff legged deadlifts leg curls calf raises sit ups ab laterals leg raises notes. The workout routine is split in 2 different workout days, each consisting of 7 different exercises. They are well suited for both the beginner who is just looking to tone muscles as well as the more serious bodybuilder. Keep in mind, although the 4day workout routine is a great program even the best need to be combined with a wholesome nutrition plan. Here is the full 30 day dumbbell challenge all on one page. Working out three days per week is by far the most popular way to workout. A dumbbell is usually 10 to 15 inches long and weighs from 5 lbs to more than 100 lbs. With just a few pairs of weights, this dumbbellonly routine will hit the major muscle groups in your body, and in only 30 minutes a day.

As you may recall from the first post in this series, the ideal number of workouts per week is 3 4. Days 1 and 3 bench press 3x812 incline press 2x812 seated shoulder press 3x812 lateral raise 3x812. Obviously, each day will be serious work, gymjunkies 4 day workout split allows anyone to reach their fitness goals, it includes different workouts, in addition to this it. One arm dumbbell row 3 8 12 wide grip pull up or lat pull down 3 10 12 barbell row 3 8 12. The beginners full body workout routine for example, perhaps the ideal workout routine to start with is the following workout a squats 3 x 5 7 bench press 3 x 5 7 bentover row 3 x 5 7 workout b deadlift 2 x 5 overhead press 3 x 5 7 chinups 3 x 6 8 3 x 5 7 3 sets of 5 7 reps. Using this routine, you will train one body part per day for duration of 5 days. Remember always start with day 1 sculpt the body of your dreams and move through the program as it is laid out. Mar, 2020 early intermediates, and all intermediateadvanced trainees who can only fit in 34 workouts per week andor dont do well with 5day programs from a recovery standpoint should stick with a program like the muscle building workout routine or any of the other 34 day workouts in my superior muscle growth program. With the programming complete and the 4day workout split at your fingertips, there is only one thing left to do put in the work. I really enjoy the 3 day split, as it keeps things nice and simple.

Printable workout sheet see 7 best fix chart printable 703614. The plan includes a daily schedule, list of exercises, and the number. Effective 3 day dumbbell only workout cutty strength. If you really want to get the body you want, doing endless reps on a machine just isnt going to cut it this is a 3 day barbell and dumbbell workout routine that will get you into shape using barbells and dumbbells thats right, no machines. I wanted to make the challenge easily accessible from one spot. After the forth week you may recycle the plan, however, add 12 sets per exercise and attempt to increase the weight used. Best 4 day workout split program spreadsheets routine. This will allow sufficient time for recovery and growth. With workout 2 your arms are targeted biceps and triceps.

Aug 02, 2012 here is the full 30 day dumbbell challenge all on one page. There is a reason why its one of the most popular resistance training routines amongst serious bodybuilders, it simply works. Dumbbell 4 day split jefit workout routine database jefit. This 4 day dumbbell workout routine is designed to build muscle using dumbbells and does not require a lot of fancy equipment. So now you dont have any more effective 3 day dumbbell only workout read more. Early intermediates, and all intermediateadvanced trainees who can only fit in 34 workouts per week andor dont do well with 5day programs from a recovery standpoint should stick with a program like the muscle building workout routine or any of the other 34 day workouts in my superior muscle growth program. Dumbbell exercises are generally performed with a dumbbell in each hand.

Download the free workout log spreadsheet i made specifically for this routine. This is an intermediate muscle building workout for lifters who. In my last twopart article series, i described my 11 principles for bodybuilding training. The bodypart workouts have been selected to help you add muscle mass and transform your torso as quickly as possible. A pushpull workout routine is ideal for people who dont like leg days. When i first got into training, the 3 day workout split using the full body routine was my go to program. You also can find dumbbells in 1, 2 or 3 lbs that are great for toning exercises. Ego lifting can be fun sometimes, but it wont build the consistent gains you are looking for. Whatever your reason, the best way to start this 4 day dumbbell workout routine is to just do it.

This workout routine consists of chest, biceps, triceps, forearms back, legs, calf, shoulders and abs for 3 months. I do all exercises with either dumbbells or body weight if indicated. If you should have any questions, concerns, challenges, successes throughout this challenge please feel free to share them in the comment section below. A classic 4 day weight lifting workout split the fitness tribe. Below i have created a 3 day split dumbbell workout. The foundation workout plan monday, tuesday, thursday, and friday are workout days. The 30minute dumbbell workout program to build muscle. A tried and true bodybuilding program template t nation. View the full body dumbbell workout workout with easytofollow exercise illustrations and download as printable pdf.

Dumbbell workouts are nice because you dont need a lot of equipment. If playback doesnt begin shortly, try restarting your device. The following dumbbell workout routines can be performed using dumbbell exercises and will allow you to target muscles in a specific region of your body. With the 4 day workout routine youll focus on working each muscle group only once a week. Pectorals shoulders arms abdominals back legs buttocks create your own workout routines. Despite being a full body workout, a pair of dumbbells and a flat bench is all youll need.

Before running this routine a good strength base needs to be developed or youll end up overtrained very easy. Mar 29, 2020 i really enjoy the 3 day split, as it keeps things nice and simple. Perform this 4 day workout split for 12 weeks to allow your body time to fully benefit from the program. The following workout is for those who only have access to a set of dumbbells. Mar 12, 2018 this dumbbell only upperlower workout program only requires dumbbells and is perfect for those looking to build lean muscle mass at home or. Aug 01, 2018 dumbbell only workout 4 day upper lower routine source b u f dudes dumbbell only 12 week plan pdf buff source dumbbell only home or gym full body workout muscle strength source.

The full workout library of the free 30 day dumbbell. Wednesday, saturday, and sunday are offrecovery days. Men over 40 should try this 5day workout plan to build muscle. A 4 day split workout routine is one of the most effective, most superior and all around best weight training routine you can follow for building muscle.

If youre looking for a 4 day dumbbell only routine, try this one. Then do 3 4 strict reps with it and then set the weight down and take 10to15 deep breaths. Performing exercises correctly is important for growth and lowering the risk of injury. Pin on crossfit workouts com newme fitness dumbbell workout exercise poster now the best 30 minute boot camp workout dumbbell newme fitness dumbbell workout exercise tiendamia com dumbbell training two dumbbells and a flat bench are the only. Best butt workouts for women free printable 12 week butt workout 595761. The workout sessions are divided by the type of motion used to perform exercises, into three categories. There are different workouts compiled to be the most effective for you. This routine will allow you to maximize your training while allowing for optimal rest and recovery times. At 2 sets per exercise the routine lasts 45 minutes if you rest 1. You can choose the days that are most convenient for you.

You will use a rep goal style of training within this routine, aiming for 50 reps on each exercise. The dumbbell workout plan to build muscle at home coach. A 4 day workout split program is an exercise regimen that targets different muscle groups on different training days. Sample dumbbell workout routine below is a sample 3 day dumbbell workout routine that uses the pushpulllegs split i describe in my article about workout plans and splits. The best 4 day workout split for greater gains gym junkies. Dumbbell exercises best workout routine using only dumbbells. The phases include body weight band exercises, the use of. And you ve completed the 4 day upperlower dumbbell only workout as a form of progression. As you may recall from the first post in this series, the ideal number of workouts per week is 34. Ready to try the best workout plan you never knew existed. With just a few pairs of weights, this dumbbell only routine will hit the major muscle groups in your body, and in only 30 minutes a day. Take 4 day workout split to build your body grs tone treatment jan 23, 2018 at 1. Nov 01, 2019 heres a quick, simple primer for working out with dumbbells for beginners.

Body parts are split into different training days, allowing recovery of those muscle groups while others are being worked in the next training session. Hello thanks for the 4 day workout routine its going great so far after im finished with this routine whats next thanks mike. Also a first workout routine that works the entire body in about 45 minutes. This sample routine is actually something i created specifically for a friend of mine who works out at home and only uses dumbbells and personally prefers this specific. Do your best to get approximately 50% of your calories from carbohydrates and make sure you are eating enough healthy fats. Pin by bunga pertiwi on abs full body dumbbell workout full body dumbbell workout my visual created at full body workout blog at home pdf full body dumbbell workout my visual created at. Dumbbells allow you to train one side of your body at a time. Perform this 4day workout split for 12 weeks to allow your body time to fully benefit from the program. Pick the weight up and do as many reps as possible.

Apr 17, 2020 a 4 day workout split program is an exercise regimen that targets different muscle groups on different training days. Almost any gym or fitness center will have a rack of dumbbells for. Maybe youre afraid of getting under the bar and would rather stick to something a little more manageable. If a dumbbell only workout sounds like your cup of tea, youre at the right place. Im now going to provide you with a couple of plugnplay make that plugntrain templates that you can use to quickly and easily design a slew of great, nononsense training programs. The 4 day workout routine is designed for intermediate to advanced bodybuilders who want to increase their size.

This rotating 45 day intermediate and advanced pushpull legs split routine will build muscle and strength efficiently for experienced lifters. Heres a quick, simple primer for working out with dumbbells for beginners. You can just as easily train on tuesdays, thursdays, and saturdays if it would be better for you. While each routine has stated workout days ofmonday, wednesday and friday, any other three nonconsecutive days each week can be used.

But if your main goal is to build muscle, youre on a musclebuilding diet that puts you in a calorie surplus, and you can only train three days a week, youre probably better off with a fullbody workout routine. Real workouts for real people who want to gain, lose weight, or build strength. Rather than devote an entire workout to your lower body as you would do with a pushpulllegs and upperlower split, you do a little bit of leg work every time you train that is, the push day workouts involve some exercises that focus on your quads, while the pull day workouts will include some work for your hamstrings. And because each limb moves independently, your core has to brace harder to. 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. The 4day pushpull split is the one i think will work best for most people, most of the time. Check out our workouts below and find one that fits your schedule.

They are presented here to highlight how effective working out with dumbbell exercises can be. Depending on the amount of time you have each week and your preferred training style, this dumbbell only workout can be run as a full body routine, pushpulllegs hybrid, or as a full on bro split. And youve completed the 4 day upperlower dumbbell only workout as a form of progression. The package now includes the original 21 day shred program, plus the 21 day bulk, the 21 day transition, and the 21 day athome shred. Workout routine dumbbells full body printed on apr 28 2011 workout routine snapshot 2 workout days 0 cardio exercises 14 strength training 0 stretching exercises 2 abs 2 back 2 chest 2 shoulders 2 thighs 1 biceps 1 calves 1 forearms 1 triceps. Workout routine dumbbells full body printed on apr 28 2011. This 5 day dumbbell only workout program only requires dumbbells and is perfect for those looking to build lean. Properly fuel yourself with at least one gram of protein per pound of body weight.

Remember to spend time warming up before and cooling down after the workout. While each routine has stated workout days ofmonday, wednesday and friday, any other. Com the tools you need to build the body you want store workouts diet plans. This routine is designed for those who want to build some strength, build some muscle, and use only dumbbells. The 4 day advanced full body workout routine for mass is specifically designed for lifters with at least 1 years lifting experience. 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. Check out this great 4 day workout routine for building muscle and getting ripped.