4 Day Dumbbell Routine

4 Day Dumbbell Routine

Day 1 — Chest & Biceps – Dumbbell RoutineIMG_2460

Chest
Flat or inclined dumbbell presses
Flat or inclined dumbbell flies

Extra exercise for more advanced trainers:
Dumbbell pull-overs

Biceps
Seated dumbbell curls
Concentration curls

Extra exercise for more advanced trainers:
One-arm dumbbell preacher curl

 

Day 2 — Back & Triceps – Dumbbell Routine

Back
One-arm dumbbell rows
Dumbbell pull-overs

Extra exercise for more advanced trainers:
Chin-ups with dumbbell between the legs (chin-up bar required)

Triceps
Close grip dumbbell press
Tricep kickbacks

Extra exercise for more advanced trainers:
Over the head dumbbell tricep extensions

 

Day 3 — Shoulders – Dumbbell Routine

Shoulders
Dumbbell shoulder press
Side lateral raises

Extra exercises for more advanced trainers:
Shrugs
Upright rows with dumbbells

 

Day 4 — Legs  – Dumbbell Routine

Quadriceps
Squats with dumbbells in each hand
Lunges

Extra exercise for more advanced trainers:
Step-ups with dumbbells

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Article from Askmen.com

 

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