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Workout Routine
Free
4 Day Dumbbell Only Upper/Lower Dumbbell Workout
by nikohaapala
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Targeted muscles
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back
Click a muscle to see how much a workout targets it
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Moderate
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Workouts
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Day 1 Upper Body
Dumbbell Bent Over Row
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
10
60 sec
2
–
–
10
60 sec
3
–
–
10
60 sec
4
–
–
10
60 sec
Dumbbell Bent Over Row
4×10
Start
in App
Dumbbell Bench Press
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
10
60 sec
2
–
–
10
60 sec
3
–
–
10
60 sec
4
–
–
10
60 sec
Dumbbell Bench Press
4×10
Start
in App
lateral raise
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
10
60 sec
2
–
–
10
60 sec
3
–
–
10
60 sec
lateral raise
3×10
Start
in App
pullovers
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
8
60 sec
2
–
–
8
60 sec
3
–
–
8
60 sec
pullovers
3×8
Start
in App
curl
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
10
60 sec
2
–
–
10
60 sec
curl
2×10
Start
in App
triceps extension
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
10
60 sec
2
–
–
10
60 sec
triceps extension
2×10
Start
in App
shrug
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
15
60 sec
2
–
–
15
60 sec
shrug
2×15
Start
in App
Weighted Crunch
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
10
60 sec
2
–
–
10
60 sec
3
–
–
10
60 sec
Weighted Crunch
3×10
Start
in App
Rotating Mountain Climber
Start
in App
Set
Reps
Rest time
1
10
60 sec
2
10
60 sec
3
10
60 sec
Rotating Mountain Climber
3×10
Start
in App
Seated Twist
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
10
60 sec
2
–
–
10
60 sec
3
–
–
10
60 sec
Seated Twist
3×10
Start
in App
Lying Leg Raise
Start
in App
Set
Reps
Rest time
1
10
60 sec
2
10
60 sec
3
10
60 sec
Lying Leg Raise
3×10
Start
in App
plank
Start
in App
Set
Time
Rest time
1
60 sec
60 sec
2
60 sec
60 sec
3
60 sec
60 sec
plank
3×60 s
Start
in App
Day 2 Lower Body
goblet squat
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
8
60 sec
2
–
–
8
60 sec
3
–
–
8
60 sec
4
–
–
8
60 sec
goblet squat
4×8
Start
in App
Plie Squat
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
8
60 sec
2
–
–
8
60 sec
3
–
–
8
60 sec
Plie Squat
3×8
Start
in App
Hamstring Curl
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
8
60 sec
2
–
–
8
60 sec
3
–
–
8
60 sec
Hamstring Curl
3×8
Start
in App
Calf Raise
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
12
60 sec
2
–
–
12
60 sec
3
–
–
12
60 sec
Calf Raise
3×12
Start
in App
plank
Start
in App
Set
Time
Rest time
1
20 sec
60 sec
2
20 sec
60 sec
plank
2×20 s
Start
in App
Day 3 Upperbody
One Arm Row
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
10
60 sec
2
–
–
10
60 sec
3
–
–
10
60 sec
4
–
–
10
60 sec
One Arm Row
4×10
Start
in App
seated shoulder press
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
10
60 sec
2
–
–
10
60 sec
3
–
–
10
60 sec
4
–
–
10
60 sec
seated shoulder press
4×10
Start
in App
incline bench press
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
10
60 sec
2
–
–
10
60 sec
3
–
–
10
60 sec
incline bench press
3×10
Start
in App
fly
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
12
60 sec
2
–
–
12
60 sec
3
–
–
12
60 sec
fly
3×12
Start
in App
hammer curl
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
12
60 sec
2
–
–
12
60 sec
hammer curl
2×12
Start
in App
rear delt fly
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
12
60 sec
2
–
–
12
60 sec
rear delt fly
2×12
Start
in App
shrug
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
15
60 sec
2
–
–
15
60 sec
shrug
2×15
Start
in App
Weighted Crunch
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
10
60 sec
2
–
–
10
60 sec
3
–
–
10
60 sec
Weighted Crunch
3×10
Start
in App
Rotating Mountain Climber
Start
in App
Set
Reps
Rest time
1
10
60 sec
2
10
60 sec
3
10
60 sec
Rotating Mountain Climber
3×10
Start
in App
Seated Twist
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
10
60 sec
2
–
–
10
60 sec
3
–
–
10
60 sec
Seated Twist
3×10
Start
in App
Lying Leg Raise
Start
in App
Set
Reps
Rest time
1
10
60 sec
2
10
60 sec
3
10
60 sec
Lying Leg Raise
3×10
Start
in App
plank
Start
in App
Set
Time
Rest time
1
60 sec
60 sec
2
60 sec
60 sec
3
60 sec
60 sec
plank
3×60 s
Start
in App
Day 4 Lower Body
lunge
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
8
60 sec
2
–
–
8
60 sec
3
–
–
8
60 sec
4
–
–
8
60 sec
lunge
4×8
Start
in App
Hip Thrust
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
10
60 sec
2
–
–
10
60 sec
3
–
–
10
60 sec
4
–
–
10
60 sec
Hip Thrust
4×10
Start
in App
bulgarian split squat
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
8
60 sec
2
–
–
8
60 sec
3
–
–
8
60 sec
bulgarian split squat
3×8
Start
in App
plank
Start
in App
Set
Time
Rest time
1
20 sec
60 sec
2
20 sec
60 sec
plank
2×20 s
Start
in App
Calf Raise
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
12
60 sec
2
–
–
12
60 sec
3
–
–
12
60 sec
Calf Raise
3×12
Start
in App