Dumbbell Only Workout: 4 Day Upper/Lower Dumbbell Workout Routine

[01dragonslayer]

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!

WORKOUT SUMMARY​

• Main Goal
  Build Muscle
• Workout Type
  Split
• Training Level
  Beginner
• Program Duration12 weeks
• Days Per Week
  4
• Time Per Workout45-60 minutes
• Equipment Required
  Bodyweight, Dumbbells
• Target GenderMale & Female
• Recommended Supps
  Whey Protein
  Protein Bars (Optional)
  Multivitamin
  Fish Oil
• Workout PDFDownload Workout

Workout Description​

The following workout is for those who only have access to a set of dumbbells.
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.
After 12 weeks you may want to consider altering the volume, weight you use (i.e. 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.
The program calls for you to work out 4 days per week. What days you decide to workout is completely up to you. 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.
An example would be to perform the workouts in the order they are listed and take your rest days on Wednesdays and the weekends. Your rest days are the perfect opportunity to incorporate cardio training, flexibility training, foam rolling, or a combination of the three.
The goal of this workout is to help you build muscle. However, it can also help you with your fat loss goals depending on your calorie intake.
Rest periods for this workout program should be limited to 30-60 seconds.
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!
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Day 1: Dumbbell Upper Body Workout​

Exercise	Sets	Reps
1. Bent Over Dumbbell Row	4	8-10
2. Dumbbell Bench Press	4	8-10
3. Dumbbell Lateral Raise	3	8-12
4. Dumbbell Pullover	3	8-12
5. Dumbbell Bicep Curl	2	8-12
6. Dumbbell Tricep Extension	2	8-12
7. Dumbbell Shrug	2	12-15

Day 2: Dumbbell Lower Body Workout​

Exercise	Sets	Reps
1. Goblet Squat	4	8-10
2. Dumbbell Stiff Leg Deadlift	4	8-10
3. Dumbbell Plie Squat	3	8-12
4. Dumbbell Hamstring Curl	3	8-12
5. Standing Dumbbell Calf Raise	3	8-12
6. Plank	3	20 Secs

Day 3: Dumbbell Upper Body Workout​

Exercise	Sets	Reps
1. One Arm Dumbbell Row	4	8-10
2. Dumbbell Shoulder Press	4	8-10
3. Incline Dumbbell Bench Press	3	8-12
4. Chest Supported Dumbbell Row	3	8-12
5. Dumbbell Hammer Curl	2	8-12
6. Dumbbell Floor Press	2	8-12
7. Seated Dumbbell Shrug	2	12-15

Day 4: Dumbbell Lower Body Workout​

Exercise	Sets	Reps
1. Dumbbell Stiff Leg Deadlift	4	8-10
2. Dumbbell Rear Lunge	4	8-10
3. Dumbbell Hip Thrust	4	8-10
4. Dumbbell Split Squat	3	8-12
5. Seated Dumbbell Calf Raise	3	8-12
6. Planks	3	20 Secs