Sun. Aug 18th, 2019
4 day upper lower dumbbell workout routine - four Day Higher/Decrease Dumbbell Exercise Routine

four Day Higher/Decrease Dumbbell Exercise Routine

All tools you want have for this exercise is a pair of dumbbells, and it’s excellent for constructing lean muscle. It’s a cut up kind of routine for novices, which lasts 12 weeks, with four exercise days per week – every one in every of which is not more than 45-60 minutes per session.

You are able to do this exercise regardless when you’re male or feminine, and carry out it at residence or on the highway as a full exercise routine. You must also contemplate taking whey protein, multivitamins, fish oil and possibly even protein bars as dietary supplements for finest outcomes.

After the 12 weeks of doing this exercise routine, it’s best to take into consideration altering the quantity and the burden of the dumbbells (getting heavier ones) and even higher, be part of a gymnasium the place you’ll have entry to extra tools so you are able to do different workout routines as nicely.

This routine is often carried out on a MONDAY/TUESDAY/THURSDAY/FRIDAY schedule, however It’s utterly as much as you which of them 4 days of the week you’d prefer to work out. One factor you’ll want to watch although, is to let two to three days of relaxation between working the identical muscle teams.

It’s suggest that you just do every session as listed, with a relaxation on Wednesday and the weekend, so you are able to do some cardio, and adaptability coaching on Wednesday or the weekend.

This program can may also make it easier to lose fats, relying in your calorie consumption, nevertheless it’s primarily suited to constructing muscle mass. So with out taking extra time, right here is the routine:

DAY 1: DUMBBELL UPPER BODY WORKOUT

four Units of Bent Over Dumbbell Rows With Eight-10 Reps Per Set4 Units of Dumbbell Bench Presses With Eight-10 Reps Per Set3 Units of Dumbbell Lateral Raises With Eight-12 Reps Per Set3 Units of Dumbbell Pullovers With Eight-12 Reps Per Set2 Units of Dumbbell Bicep Curls With Eight-12 Reps Per Set2 Units of Dumbbell Shrugs With 12-15 Reps Per Set

DAY 2 – LOWER BODY WORKOUT

four Units of Goblet Squats With Eight-10 Reps Per Set4 Units of Dumbbell Stiff Leg Deadlifts With Eight-10 Reps Per Set3 Units of Dumbbell Pile Squats With Eight-12 Reps Per Set3 Units of Dumbbell Hamstring Curls With Eight-12 Reps Per Set3 Units of Standing Dumbbell Calf Raises With Eight-12 Reps Per Set3 Units of Planks With 20 Seconds Per Set

DAY three – UPPER BODY WORKOUT #2

four Units of One Arm Dumbbell Rows With Eight-10 Reps Per Set4 Units of Dumbbell Shoulder Presses With Eight-10 Reps Per Set3 Units of Incline Dumbbell Bench Presses With Eight-12 Reps Per Set3 Units of Chest Supported Dumbbell Rows With Eight-12 Reps Per Set2 Units of Dumbbell Hammer Curls With Eight-12 Reps Per Set2 Units of Dumbbell Flooring Presses With Eight-12 Reps Per Set2 Units of Seated Dumbbell Shrugs With 12-15 Reps Per Set

DAY four – LOWER BODY WORKOUT #2

four Units of Dumbbell Stiff Leg Deadlifts With Eight-10 Reps Per Set4 Units of Dumbbell Rear Lunges With Eight-10 Reps Per Set4 Units of Dumbbell Hip Thrusts With Eight-10 Reps Per Set3 Units of Dumbbell Cut up Squats With Eight-12 Reps Per Set3 Units of Seated Dumbbell Calf Raises With Eight-12 Reps Per Set3 Units of Planks With 20 Seconds Per Set

The remainder intervals between units must be 60 to 90 seconds.

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