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Alternative 4 Day Workout Splits. Plank 3 20 Secs Day 5: Complete Upper Body Dumbbell Workout Additionally, on the 3 days off, I’m focusing on jogging 4-6 miles on those days. Dumbbell Hip Thrust 4 10 - 15 5. Seated Dumbbell Calf Raise 3 8 - 12 6. Dumbbell Squat 4 8 - 10 2. Sets 4 Reps 10 Rest 60sec Tempo 2010. A 4 day split workout routine is one of the most effective, most superior and all around best weight training routine you can follow for building muscle. Here’s what the 4-day version looks like… Just like that original program, this one is built around the 3-4 day upper/lower split. Dumbbell Stiff Leg Deadlift 4 8 - 10 2. Am I straining myself too much by adding significant jogging to the warm-ups and the days off. Dumbbell Split Squat 3 8 - 12 Each 4. Day 4: Dumbbell Lower Body Workout Exercise Sets Reps 1. 4-DAY BARBELL AND DUMBBELL ONLY WORKOUT ROUTINE. And now for the dumbbell version of my intermediate muscle building routine. The only thing you’ll need other than a barbell with weights and two dumbbells is a flat bench. The Muscle Building Dumbbell Workout Routine. 8 Reasons No One Cares How Much You Leg Press; Try This Effective 3 Day Dumbbell Only Workout; Become A Mass Monster With This 3 Day Split; 4 Day Dumbbell Workout Routine; 3 Day Powerbuilding Workout Routine Dumbbell Hip Thrust 4 8 - 10 4. So far, I’m able to complete the workouts and I do feel the after workout muscle ache up to 2 days after, but I’m only in my second week. Day 4: Legs & Core Dumbbell Workout Exercise Sets Reps 1. Dumbbell Deadlift 4 8 - 10 3. How Hold a dumbbell in each hand with palms facing each other. 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. Dumbbell Side Bends 3 15 Each 7. If you’ve opted for the 4 or 5 day dumbbell bulking routine yet find yourself missing workouts every week or every second week I recommend re-thinking the routine you chose. Get Jacked With This 3 Day Muscle Mass Workout; Try This Effective 3 Day Dumbbell Only Workout; Top Posts & Pages. You will use a rep goal style of training within this routine, aiming for 50 reps on each exercise. 4-Day Upper/Lower Split Routine. ... Incline Dumbbell Press: 4 sets of 8-12 reps. Machine Flies: 3-4 sets of 8-12 reps. Dips: 4 sets of reps to failure. Consistency is key, not only in this dumbbell bulking routine but in business, in relationships… consistency is the key to success. First up, we have the 4-day upper/lower split routine. Since not everyone has access to a gym or a range of weight training equipment, I have put together a barbell and dumbbell only training routine that you can do at home. 4. Dumbbell Calf Raise 4 20 6. 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