4 day dumbbell workout pdf
1. Take our FREE 5-part email Muscle Building Course! We teach you how to do thousands of exercises! Are there muscle groups this workout is lacking that would need to be supplemented long term? 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. Warm Up I really like the 4 day split. Dumbbell Squat 4 8 - 10 2. 0000121160 00000 n You'll most likely not be able to use the same weight for all exercises. 4 Day Dumbbell Workout Routine Tips. 0000045887 00000 n 0000127543 00000 n errorString = 'Please enter your email address'; Hi, Each of the four hits a different body part: Workout 1 each week targets your chest and back. This four-week plan includes four workouts a week. 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. 0000007347 00000 n 0000006397 00000 n Doing the Day 1 workout, I'm able to use the same weight for all of the exercises listed, except for the lateral raises. 0000125610 00000 n Follow the workouts in order, all you need is a pair of dumbbells and follow the instructions. 0000047814 00000 n 0000045160 00000 n Rest periods for this workout program should be limited to 30-60 seconds. Without access to barbells or a gym right now what should I consider as the next step. There are only 2 workouts, and you’ll be doing the same workout every other workout. Day 1 – Pull; Day 2 – Legs and Abs; Day 3 – Rest; Day 4 – Push; Day 5 – Full-Body; Day 6 – Rest; Day 7 – Rest; Keep in mind that this workout is based only on using one pair of dumbbells and your bodyweight. 0000011261 00000 n Learn how to get order discounts and FREE fitness gear! Columbia, SC 29209 Learn how to build muscle, burn fat & stay motivated. 0000031146 00000 n Using this routine, you will train one body part per day for duration of 5 days. 0000126972 00000 n This 30-minute, full-body dumbbell workout incorporates basic strength movements that will help you lay a good foundation as you progress in your resistance training. 0000026402 00000 n Seated Dumbbell Calf Raise 3 8 - 12 6. return !isError; Reps are listed per leg. 0000120720 00000 n We won’t sugar-coat it: This week is downright hairy. One Arm Dumbbell Row 3 8 - 12 Wide Grip Pull Up or Lat Pull Down 3 10 - 12 Barbell Row 3 8 - 12 Seated Cable Row or Machine Row 5 Minutes Burn EZ Bar Preacher Curl 3 10 - 12 ... workouts/4-day-maximum-mass-workout 4 DAY MAXIMUM MASS WORKOUT A mass building routine that features a … 0000004501 00000 n H‰´WMoã6½ëWÌQ:ˆáğKÒ±Î.İ~¬]ô°( The Benefits of Dumbbells. 0000126872 00000 n Thanks! Legs/Abs/Calfs. 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! document.getElementById('body').appendChild(vImage); %PDF-1.7 %âãÏÓ The great thing about dumbbells is that YOU get to choose the weight, so the workout can be as challenging as you want it to be. var errorString = ''; For those looking for a more in-depth resource to teach them how to build muscle, we’ve created a FREE 5 day Muscle Building Email Course. I'd like to do more for my biceps/triceps. Aside from life in general, this also applies to your training. Hi,i wanted to know this,can i get a six pack and get ripped(shredded) by doing this 3 and 4 day dumbbell workouts with the addition of planks and bicycle crunches? So there is no rack or bench, no bands, and no other options like a pull-up bar or dip station. The course will teach you how your body builds muscle, how to utilize workout plans on our website to maximize muscle growth, how to eat to build muscle, how to supplement to build muscle and how to track your progress. So does that mean doing 7 sets of goblets squats on day 2 then because there is already 4 at the beginning and then 3 extra to replace the plié squat ? 0000016960 00000 n 0000123587 00000 n We do have a 3 day dumbbell only workout routine: https://www.muscleandstrength.com/workouts/3-day-full-body-dumbbell-workout, Hey lilac - rest between sets can be between 30 and 60 seconds. that's pathetic. 2. Hey Ramit - you can keep rest times between 30 and 45 seconds, How much rest should a intermediate lifter take inbetween sets and after sets. Join over 500k subscribers who receive weekly workouts, diet plans, videos and expert guides from Muscle & Strength. The following workout is for those who only have access to a set of dumbbells. 0000005857 00000 n 0000010315 00000 n 0000008160 00000 n The goal of this workout is to help you build muscle. The 4 day advanced full body workout routine for mass is specifically designed for lifters with at least 1 years lifting experience. Dumbbell Stiff Leg Deadlift 4 8 - 10 2. Seeing weight loss and significant muscle gains. Monday: Chest and Triceps. 0000030831 00000 n 0000035743 00000 n The content of this field is kept private and will not be shown publicly. vImage.src = 'https://www.muscleandstrength.com/store/js/extjs/resources/images/default/sizer/square.gif?e=' + encodeURIComponent(frm.Email.value) + '&n=' + encodeURIComponent(frm.cd_FIRSTNAME.value); 0000125381 00000 n 0000011226 00000 n 0000003425 00000 n 0000043021 00000 n 0000126541 00000 n Day 4: Legs & Core Dumbbell Workout Exercise Sets Reps 1. Dumbbell Hip Thrust 4 8 - 10 4. Performing exercises correctly is important for growth and lowering the risk of injury. } 0000125046 00000 n As 2020 has proved, you never know when your situation may change. 0000125259 00000 n Are the day 4 rear lunges 1 rep = both right and left leg? 0000005992 00000 n 0000124247 00000 n Join 500,000+ Check out these articles to learn more: One of the more popular workouts of 2020 here on M&S was our 4 Day Upper/Lower Women's Dumbbell Only Workout.This program offered a solution for the ladies out there that wanted to train the entire body effectively but were limited to using dumbbells.. Hi have I to use progressive overload for this workout or up sets or reps or just do the same reps and sets each week ? 0000034851 00000 n 0000007752 00000 n That is the reason why this routine is not recommended if you really want to follow a true 4-day split routine. vImage.style = 'display: none'; 0000123691 00000 n 0000006262 00000 n Hey Rickgab822 - you'll do the listed reps for each side. 0000009381 00000 n 0000124942 00000 n 0000005452 00000 n be done in alt or half per rep or full rep for each side? 0000126759 00000 n Can you continue this after 12 weeks? 0000009516 00000 n 0000127760 00000 n hŞl�±JA†¿¹[sIŒ�N{A%…ÁBlc$š3É�„4Éé5 Fast Mass Program: 4 Day Superset Split Workout, The Optimized Volume Workout (O.V.W) Program, HIT MASS Program: 3 Day High Intensity Training Split, The Cobra Workout: Heavy High Volume Back Program. Hey Chris - trailer <<4671F98B3477422E944DB9623DD4DCF0>]/Prev 132470>> startxref 0 %%EOF 145 0 obj <>stream 0000008838 00000 n I have not started yet and I am little skinny. Hi! Thank you for all the help! I dont have any bench for chest supported dumbbell row so what can i do instead of this exercise. 0000123806 00000 n Bend forward, hingeing at the hips, then … I can probably get my hands on a barbell as well. I can barely lift them as high as they need to go, even for the first rep. Do I just need to lower the weight of my dumbbells for this exercise? 0000121797 00000 n 8 Reasons No One Cares How Much You Leg Press; Try This Effective 3 Day Dumbbell Only Workout; 3 Day Powerbuilding Workout Routine; 4 Day Powerlifting Routine for Beginners to Try in 2021; 4 Day Dumbbell Workout Routine In order to see visible abs, you must have a low body fat percentage. 0000128102 00000 n 0000024160 00000 n In it, we’re combining supersets with what we … Try This Effective 3 Day Dumbbell Only Workout. An example would be to perform the workouts in the order they are listed and take your rest days on Wednesdays and the weekends. 0000007890 00000 n Hey Husain - this program is not specifically designed to help build your abs. Hey Erika - correct. 0000019324 00000 n M: L2 W: U1 F: L1 etc. function validate_signup(frm) { Josh is a certified personal trainer through the National Academy of Sports Medicine (NASM-CPT), holds a specialization in women’s specific health & fitness (WFS) and a specialization in fitness nutrition (FNS), and has his eyes set on becoming a certified strength and conditioning specialist (CSCS) next. Would doing the Muscle and Strength Home based Ab Workout after lifting on the same day be ok? https://www.muscleandstrength.com/articles/change-your-program-non-stop-... https://www.muscleandstrength.com/articles/5-frequently-asked-questions-... https://www.muscleandstrength.com/workouts/12-week-ab-workout-for-ab-def... https://www.muscleandstrength.com/workouts/3-day-full-body-dumbbell-workout. – Light cardio performed at the beginning of the workout – 5 to 10 minutes – Cardio work at the end of each workout – 20-25 minutes of medium intensity. //--> 0000008298 00000 n Learn how real people made their transformations! I see only plank exercise help build abs in all exercises which is done 2 days a week. 0000031514 00000 n 0000127872 00000 n Is this training program recommended for "skinny-fat" guys or would you recommend something else? 0000040588 00000 n ... After you've finished this workout program, move on to this 5 day dumbbell only workout program for women. Sign up below today to learn and ensure you get the most out of this workout program. https://www.muscleandstrength.com/articles/5-frequently-asked-questions-... Great resources. This workout routine consists of chest, biceps, triceps, forearms back, legs, calf, shoulders and abs for 3 months. 0000124353 00000 n What days you decide to workout is completely up to you. For exercises like the one arm dumbbell row, it's easier to do all reps for one side before moving on to the other side. 0000006535 00000 n 0000124580 00000 n Dumbbell Calf Raise 4 20 6. 0000043394 00000 n Hey Will - That's not ideal, but it can be done. Although the 4-day push/pull split works well for building muscle, there are a few alternatives out there that do a similar job. 0000121871 00000 n if (emailAddress == '' || emailAddress.indexOf('@') == -1) { Dumbbell Squat 4 8-10 Dumbbell Deadlift Dumbbell Split Squat 3 … 0000035829 00000 n Are there any exercises I can add to this routine to work those areas harder or is it best to follow the routine exactly as it is? Reading thru the other comments, I understand the unilateral exercises like DB Rear Lunge and DB Split Squat are total reps for the set. Notes: This was barbell squats in the original routine, so in this workout, we’re simply replacing it with a dumbbell squat variation. This 4 day "Drop 5" split is designed for the home trainee. 0000125842 00000 n 0000126072 00000 n 8 0 obj <> endobj xref 8 138 0000000016 00000 n How Hold a dumbbell in each hand with palms facing each other. 0000007077 00000 n This workout can be performed as a full workout routine for up to 12 weeks. Calf Exercise (choose any exercise) 4 6 - 10 Day 4 Exercise Sets Reps Upper Hypertrophy Incline Barbell Bench Press 3 - 4 8 - 12 Flat Bench Dumbbell Fly 3 - 4 8 - 12 Seated Cable Row 3 - 4 8 - 12 One Arm Dumbbell Row 3 - 4 8 - 12 Dumbbell Lateral Raise 3 - 4 8 - 12 Seated Incline Dumbbell Curl 3 - 4 8 - 12 Cable Tricep Extension 3 - 4 8 - 12 Day 5 1) The reps for the 1-arm dumbbell are per side So you’ll see Workout A and Workout B below. 0000017261 00000 n 0000126312 00000 n 0000127646 00000 n The following workout is for those who only have access to a set of dumbbells. 0000127300 00000 n I am working out entirely at home with dumbells and a bench only. Muscle & Strength, LLC Most people imagine that to gain muscle and get your body in great shape, you need to spend hours in the gym every day, doing rep after rep and set after set of … Thanks!! Is there some degree of plateau I should be looking for. Whats people lookup in this blog: Full Body Dumbbell Workout Routine At Home Pdf 0000121303 00000 n 0000006670 00000 n 0000084617 00000 n Great. You … 0000042684 00000 n Also, would a 15-20 minute Tabata or HIIT (Peleton) session after days 1 & 3 be suffice for fat loss? 0000008025 00000 n Because the reps are given in ranges, you can vary your reps each week if you'd like. 0000014894 00000 n I was wondering if there are any alternatives for Plie Squat because I don't feel like a make it challenging enough with the amount of weight I have, it just seems a bit too easy. 0000127987 00000 n isError = true; 0000004636 00000 n 0000124142 00000 n 0000124819 00000 n Workout A. Dumbbell Squats, or Goblet Squats, or Split Squats, or Lunges (choose one) 3 sets of 8-10 reps. 2 minutes rest between sets. If you give this program a try, be sure to let us know your thoughts in the comments! 0000005314 00000 n Does this help build abs? 4 Sets of Dumbbell Stiff Leg Deadlifts With 8-10 Reps Per Set. Editor's Note: Make sure you’re doing all the right things you need to be doing to build lean muscle mass. 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 is achieved solely through being in a caloric deficit. 0000005044 00000 n 0000125157 00000 n Ego lifting can be fun sometimes, but it won’t build the consistent gains you are looking for. Does the same hold true for the 1-Arm DB Row, or is the rep count per side? 0000125958 00000 n 0000009111 00000 n Web page addresses and e-mail addresses turn into links automatically. M&S weekly newsletter sends you workouts, articles and motivation based on your goal. Or is there a way to train these muscles more so that I can use the same weight for them that I do with my other exercises? 0000016053 00000 n Hey Mark - you'll do the same sets and reps each week. 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! Post your post-workout swolfies in M&S gear on IG and tag @muscleandstrength, #muscleandstrength, or DM them to us to get a shoutout on Muscle & Strength stories! Below is a basic 5 x 5 workout. 0000007212 00000 n 0000005179 00000 n 0000040153 00000 n 0000127191 00000 n This program is an upper/lower split that utilizes only dumbbell, barbell and bodyweight exercises. 0000121055 00000 n 1180 First Street South 0000029163 00000 n 0000016557 00000 n . You can also replace them with lunges if you don't want to do 7 sets of goblet squats. I completed the 6 week 3 day program and am halfway through this 12 week 4 day program. Where do I go after this 12 week program? 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. Ok now that you know the benefits, the dos and don’ts, It’s time for the feature presentation. 0000120830 00000 n 0000121447 00000 n 0000029391 00000 n What should be the rest time in between sets and after sets, Hey Ramit - rest can be 30-60 seconds between sets. 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.. However, it can also help you with your fat loss goals depending on your calorie intake. 0) Planks 3 20 Secs MUSCLEANDSTRENGTH.COM THE TOOLS YOU NEED TO BUILD 0000006127 00000 n 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, push-pull-legs hybrid, or as a full on bro split. If you're a beginner and extremely out of shape, I would suggest keeping the weights down to 5 pounds or less. 0000003056 00000 n Hey Hugo - you can replace the Plie Squat with goblet squats. [CDATA[// >