Legs, Back, Chest - 20 x Dumbbell Split Squat. There’s nothing wrong with this, but it makes split training difficult. lower your back knee down towards the floor, touch it if you want very lightly. These male standards were last updated 4 days ago and are based on 214,000 filtered lifts. Those of you who are new to OTB, try these out for a fun home workout and see if you want to incorporate them into your warm-up/workout/cool down routine! Funky Dumbbell Exercise #1: Woman-makers. Push, pull and legs is a very simple, yet effective training split for anyone, ranging from those picking up their first barbell to hardened gym veterans. The Exercises. With four day splits, again, different muscle groups are paired up, except that this time, that extra day allows you to focus on body parts that are lagging and need to be brought up, providing of course, that you structure your training as such. Bulgarian Split Squat. COM THE TOOLS YOU NEED TO BUILD THE BODY YOU WANT® Store Workouts Diet Plans Expert Guides Videos Tools A dumbbell only workout for home or the gym that will pack on muscle. There’s plenty of misinformation out there. Get a detailed workout breakdown, schedule and find related workouts. Usually, this is done different days of the week but might be done. This Tabata Contrast Workout contrasts dumbbells with bands as just 1 way to create a contrast training effect. In most cases, you wouldn't need more than three different weights for a full-body workout. The following 4 day workout routine is meant to provide as much rest in between workouts in order to stimulate as much muscle growth as possible while keeping time out of the gym to a minimum. It’s a great setup. Although a newbie's recovery time might be faster than that of a seasoned lifter, there are some things that just need to be broken in slowly. Having a structured machine workout routine is not just for those new to the gym scene. Here is a sample schedule: Day 1 - Workout A; Day 2 - Workout B; Day 3 - Off; Day 4 - Off; Day 5 - Workout C; Day 6 - Workout D; Day 7 - Off; The benefit to starting on a Monday is while everyone is benching and hogging the dumbbells, you are squatting and doing legs and not have to wait for any equipment. Lift Weights and Get Ripped - The Correct Way to Do It. Weightlifting, bodybuilding, and powerlifting workouts. Dumbbell Box Split Squat is an advanced version of split squat that uses a pair of dumbbells as resistance and a box to heighten the front foot to enable deeper squatting. Download JEFIT, the #1 Android and iPhone workout & bodybuilding app. Intermediate Split Dumbbell Routine 4 Days a Week I am working on a split bulking routine using only body weight and dumbbells (I have no access to anything else for another month and then will tweak this routine to include machines as well). Workout Name :. Apples and Bananas During workout: Be Hydrated e. Periodic Table of Dumbbell Exercises | Strength Stack 52 This clickable infograph lists over 100 different dumbbell exercises. This type of workout plan is an excellent choice for adding muscle to your frame. Training Frequency. You can work opposing muscle groups or primary and secondary muscle groups. How to do this Workout ? Perform this routine 3 to 4 days per week. Press both dumbbells upward while contracting your chest muscles. Now that the title has caught your attention, it’s time to explain what this is all about. This Is The 4 day. Not a week. This Tabata Contrast Workout contrasts dumbbells with bands as just 1 way to create a contrast training effect. What is the ultimate 2-split workout Routine? This is what I’ve made so far: DAY 1: Chest,triceps and Shoulders. Follow the one that you feel is most appropriate to your current needs and level of experience, taking into account the factors mentioned, and you will make progress. Modify the pull-up so that each round can be completed in 3 or 4 sets. Workouts optimized for fat burning to help you get lean fast! Replacement exercise for inclne dumbbell curl on 4 day split?? Replacement exercise for inclne. These are just basic routines. *****HardTimesHardBodies**** will get you lean and fit FAST! Warm up for 10 minutes with dynamic stretching. CrossFit athletes can become very frustrated with the handstand push-up (HSPU). This plan is split into two days, Workout A and Workout B. Below is an example of an Old School Bodybuilding Workout using free weights, basic exercises and a typical bodybuilding split used in those days. Workouts Ironmaster recommended basic workout plans using the Quick-Lock Dumbbells, Super Bench and some optional attachments. Dumbbell Split Squat 3 8 - 12 5. Day 4: Dumbbell Lower Body Workout Exercise Sets Reps 1. Welcome to our workout section! There are different workouts compiled to be the most effective for you. Unfortunately, this is a 3 day workout program and I was hoping to find a 4 day. 2; Five Effective "Work IN / WorkOUT" Training Concepts from James Newbury; Watch Annie Thorisdottir and Sara Sigmundsdottir Battle through Open Workout 20. Standing Dumbbell Press 4 12, 10, 10, 8 Dumbbell Lateral Raise 3 12, 10, 10 Bent Over Dumbbell Reverse Fly 3 12, 10, 10 Dumbbell Shrug 4 12, 10, 10, 8 MUSCLEANDSTRENGTH. Dumbbell training is a great alternative to barbell work. the fifth day back and legs, the sixth day … my 6 day barbell dumbbell high intensity workout Not rated yet While taking weight gainer (npx stealth 4 scoops a day) preworkout (noshotgun 1 scoop 20. Experienced weight trainers who want to concentrate their training might opt for a 5-day split routine, with emphasis on different body regions each day. Perform this routine 3 times per week for best results. That workout will do more for your triceps (and upper body!) than dozens of kick-backs. The idea of this workout is to challenge yourself with some added weight to build strength and test your endurance. Split routines in weight training refer to the allocation of training to various body regions and muscle groups in a workout. The Push-Pull Intermediate Split. It matters that you follow it to a T, work hard, and progressively overload. Like Superman saving Lois Lane, the 3 day split saves your a** when it comes to balancing a modern life and exercise… Having two children, a full-time job, and a wife – I personally do not have the time to hustle the gym five days a week…. 4; How to Build Muscle: The 6 Day Split Program. Lie on a bench set at a 30-45° incline holding a dumbbell in each hand, allowing them to hang straight down. Planks 3 20 Secs MUSCLEANDSTRENGTH. Lateral Side Raise 6. Don't be fooled by its simplicity or small numbers, this will bring you pain. No membership needed. For the first 4 weeks of this 8 week workout programme, you will follow a 2 day split, work out for 2 days followed by 1 day of rest and then rest on weekends. 4 Day Advanced Split Training Workout Leave a Reply Weight Training and Bodybuilding 5/26/2006 5/26/2006 The choices can seem endless when it comes to splitting up your workouts. Shared By :. That can make for a very short and intense workout. But on which days, and with what other muscle groups should we do this? Like I mentioned above, its not good to focus on just a single muscle. Main Goal: Build Muscle Training Level: Intermediate Program Duration: 8 Weeks Days Per Week: 4 Days Time Per Workout: 45-60. The Workout There are a lot of ways to split up your routine, but everyone has different times they can workout. Like Superman saving Lois Lane, the 3 day split saves your a** when it comes to balancing a modern life and exercise… Having two children, a full-time job, and a wife – I personally do not have the time to hustle the gym five days a week…. Split routines in weight training refer to the allocation of training to various body regions and muscle groups in a workout. How to do this Workout ? Perform this routine 3 to 4 days per week. The goal of this. We use cookies to help make Jefit better. Dumbbell Only Workout: 4 Day Upper/Lower Dumbbell Workout Routine 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! Learn how to build muscle, burn fat and stay motivated! See more. These push and pull workouts will enhance your performance, both in sports and in real life. Free diet plans, workouts, calorie counter, weight loss information and more. incline dumbbell bench press - machine chest fly - 5 sets of 10 reps dumbbell pullover - 3 sets of 10 reps pushups - 5 sets of 10 reps hard - my current routine and i absolutely love it. We all have been there at some point. Find out the best workout split for building maximum muscle. I also mentioned the importance of finding a reputable, successful and readily available trainer and one who specializes in providing a Workout Routine to Build Muscle Over 60. Like Superman saving Lois Lane, the 3 day split saves your a** when it comes to balancing a modern life and exercise… Having two children, a full-time job, and a wife - I personally do not have the time to hustle the gym five days a week…. Strength Oriented - 2 Day Split Workout. Don't be fooled by its simplicity or small numbers, this will bring you pain. Now you can try out this arm-toning, butt-lifting, and leg-sculpting workout plan anywhere convenient for you. "The dumbbell and bodyweight workouts are perfect for the small Steve's Cook Muscle Building Plan. Full Body Dumbbell Workout Details. Take longer rests between sets (2-3 min). If you have any questions about this program, please feel free to ask in the comments section below! After you've finished this workout program, move on to this 4 day dumbbell only workout program. The first workout or two should be pretty easy as you get used to the program. Planks 3 20 Secs MUSCLEANDSTRENGTH. Dumbbell Upper Body Workout. These challenging workouts will build strength, power, and endurance. In the “push” workout you train all the upper body pushing muscles, i. The 20 Min Shredder: 4 Day Fat Loss Workout Program Short on time but still want to look absolutely shredded? The 20 Min Shredder uses circuits and barbell complexes to get you in and out of the gym fast!. For me personally it didn’t work that well since I had way too many exercises on one day and the training sessions lasted way to long. Day 1 will begin again after the rest day. Complete Upper Body Dumbbell Workout to help you sculpt and tone your arms, shoulders, chest and back. It seems like every workout system under the sun revolves around the conventional work week. Like the idea of a dumbbell only workout routine but need it to be a 3 day routine? Check out this 3 day powerlifting dumbbell routine. Alternate between these two plans but never before a workout on. Like Superman saving Lois Lane, the 3 day split saves your a** when it comes to balancing a modern life and exercise… Having two children, a full-time job, and a wife – I personally do not have the time to hustle the gym five days a week…. (Flat Hammer Presses): 4 x 25 Incline Dumbbell Flyes): 3 x until failure. The workout can be performed for up to 12 weeks. Chris Hemsworth used a 4 day on, 1 day off training split. Men's Health. Intermediate Option 5 rounds for time of: 12 dumbbell split cleans 15 pull-ups. Follow along the with the movement library for video demonstrations and coaching cues of each movement. 4 Day Upper/Lower Dumbbell Workout Routine All you need to do this workout is to have a pair of dumbbells, and it's perfect for building lean muscle. Supersetting allows me to rest less between sets and gives me a great pump. The following workout is for those who only have access to a set of dumbbells. This routine will really separate the men from the boys. Barbell Bench Press - 4 x 10 reps; Incline Dumbbell Press - 4 x 10 reps; Military Press - 3. How to do Dumbbell Split Squat. This sample routine is actually something I created specifically for a friend of mine who works out at home and only uses dumbbells (and personally prefers this specific. Workout Routine (exercises explained in video below): Bow and Arrow Bench Press: 4 x 12. You can choose the days that are most convenient for you. It's a similar story with rows and pulldowns. Dumbbells Only Advanced 4 Day Split made to help you gain lean muscle and sculpt a fit athletic look. Yes, you can get a great workout in just 10 minutes. The front delts take a beating on chest day, so focus your dumbbell movements on the side and rear delts to match the strength and size of your front delts. Regardless of when you undertake it during the day, as long as you get the workout in. There are two workouts listed, one for high volume and the other low volume. Create a full-body workout by choosing 1-2 exercises for each body part to be completed in a single session. First, let's say you can only manage to workout 3 days per week. Workout Schedule. The 3 day split is one workout style among the hundreds out there, however unlike many the 3 day split workout regime is ideal for beginners - having started with a 3 day split regime myself I can honestly say it's the best starting point for a newcomer to the gym. So let's piece it all together. Exercise 4. Complete the ideal number of reps for the exercise and repeat for desired sets. This workout plan requires a pretty good base fitness level, even if it is for gym beginners. The workout can be performed for up to 12 weeks. 6 Day Split Workout: PPP - Persistent Painful Progression The first pair of exercises is bench press compounded with flat dumbbell flies. Dumbbell flyes or presses. Here is his arm routine and his workout plan, including his split. Additionally, on the 3 days off, I'm focusing on jogging 4-6 miles on those days. This 3 day split workout routine is ideal for beginners starting out lifting weights. Is Frankoman's Dumbbell Only Split a good Dumbbell only routine? have you tried doing the shoulder workouts with the chest/tri day? Continue this thread. " It's important that you decide, in advance, how many days per week you can commit to. We have a tendency to collect important info of buy 4 Day A Week Workout For Fat Loss on our web site. Free diet plans, workouts, calorie counter, weight loss information and more. One of the most popular workout regimes among people who are serious about training is a five day workout program, sometimes called a five day split. Diet and Nutrition Tips. The next week you do Workout B on Monday, Workout A on Wednesday and back to Workout B on Friday. It involves working a different muscle group every day, and comes together as the best 5 day workout plan. Split your body into two different workouts, using 1 basic exercise and 1 isolation exercise for each body part. (Flat Hammer Presses): 4 x 25 Incline Dumbbell Flyes): 3 x until failure. So let's piece it all together. Thanks! A: That's a great question because many people who train on a. Out of common sense, those training 4 days per week (2-day split) can allow themselves to use more volume per workout, whereas those training 6 days a week (3-day split) need to be more cautious. Dumbbell flyes or presses. If you have a good recuperation capability, then simply workout from Mon-Fri resting over the weekends. In the last 3 days of the week, you'll. Workout Routine (exercises explained in video below): Bow and Arrow Bench Press: 4 x 12. This will help with motivation and also results. It could be the next day or several days in between. You can work opposing muscle groups or primary and secondary muscle groups. First, let’s say you can only manage to workout 3 days per week. A complete guide to the Push/Pull/Legs split. Greg Plitt is a well known American actor and fitness model. This workout routine is based on a upper/lower split. The Shut Up workout is a split, and again, the purpose of this article isn't to debate the merits of a split program or debate TBT vs. Olympia between 1976 and 1983 to add muscle mass. If you are interested in the pros and cons of both splits and total body training feel free to check out TBT Vs. This rotating 4-5 day intermediate and advanced push/pull/legs split routine will build muscle and strength efficiently for experienced lifters. It also represents the most important aspects of this workout formula. Don't be fooled by its simplicity or small numbers, this will bring you pain. On day one of your new four day split, focus on legs and abs, just like you would with a three day split. The above split could be easily modified to concentrate more on virtually any body part. An actual full body dumbbell workout where the entire body gets trained each and every workout. Click on any illustration for a quick video demonstration of that exercise. Keep the volume low: 6-8 total sets for bigger muscle groups, 4-5 total sets for smaller muscle groups. Dumbbell Skull Crusher (if no bench, do them lying on the floor) 5. Learn how to do this exercise: Dumbbell Split Squat. Drop 5 System: 4 Day Home Muscle Building Plan This 4 day "Drop 5" split is designed for the home trainee. Lou Ferrigno’s workout is the most generic of the Classic Bodybuilding Routines. You'll really feel like you pushed some iron after these workouts! Things To Know Before you Begin this 3 Day Split Workout!. To say this Dumbbell-Band Contrast Workout hits it all is an understatement. Weight training at the gym: 4 day split workout routine. 4-day dumbbell split 2x per group. Many times the 2 day split is setup with pushing exercises on day one and pulling exercises on day two. Below is an example of an Old School Bodybuilding Workout using free weights, basic exercises and a typical bodybuilding split used in those days. Whether you are following a total body workout split or a bro split (or any variation of) you are going to want to watch this video. Автор программы. 6 Day Intermediate Workout Routine This weight training split routine is from Scott. Dumbbell Skull Crusher (if no bench, do them lying on the floor) 5. If you are interested in the pros and cons of both splits and total body training feel free to check out TBT Vs. Dumbbell flyes or presses. All you need to do this workout is to have a pair of dumbbells, and it?s perfect for building lean muscle. Workout Instructions. Intermediate Difficulty with Advanced Modifications provided This 60 minute workout will strengthen your body from head to toe. Push workouts include chest, shoulders and triceps. Dumbbell Workout Routines – 5 Great Programs You Need To Know About in 2019! There are dozens of dumbbell workout routines out there, each promising to give you the greatest results—some promise to tone, others to bulk you up, and others to increase your stamina and endurance. The push/pull/legs split is one of the most popular and enduring workout programs there is. (Flat Hammer Presses): 4 x 25 Incline Dumbbell Flyes): 3 x until failure. Alternate between these two plans but never before a workout on. But the classic upper/lower-body split where you train legs one day, then chest, back, shoulders and arms the next is still the routine of choice for many elite athletes and. This sample routine is actually something I created specifically for a friend of mine who works out at home and only uses dumbbells (and personally prefers this specific. 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 squat OR sumo deadlift (aka plie squat) 3 x 10 – 15; dumbbell stiff-legged deadlift OR one-legged dumbbell deadlift OR dumbbell step-up 3 x 10 – 15. Having a structured machine workout routine is not just for those new to the gym scene. Bump up your post-exercise oxygen consumption and become a calorie-burning machine!. Lower the Dumbbells back down until you feel a slight stretch in your chest. Our first example goes chest, shoulders, legs, back and abs, biceps and triceps, repeat of day 1, and then steady state cardio on day 7. That leaves Thursdays and Sundays always off. If you are past the beginner stage and want to gain muscle mass at the optimum rate, one of the best approaches you could take to that is to use the push/pull/legs workout routine. Do 2 working sets of. The 20 Min Shredder: 4 Day Fat Loss Workout Program Short on time but still want to look absolutely shredded? The 20 Min Shredder uses circuits and barbell complexes to get you in and out of the gym fast!. Close grip bench press: 2 work sets of 12-15 reps. dumbbells Women: 20-lb. Compared to other Hero WODs, this workout is quick and should not be drawn out into a long slog. Lift Weights and Get Ripped - The Correct Way to Do It. Dumbbell training is a great alternative to barbell work. That completes day 1 of phase 4. This workout routine can be used by intermediate to advanced lifters. Sagi Kalev, the bodybuilder and Super Trainer behind Beachbody's 5-day workout routine A Week of Hard Labor (AWOHL) is certainly no fan of moderation. Legs, Back, Chest - 20 x Dumbbell Split Squat. Secondly, the best shoulder workout focuses on exercises that allow for safe and sufficient progressive overload. Don't fall into the traps and keep spinning your wheels for nothing. One of the secondary goals of this system is to build more muscle (as well as strength), creating a base that will serve you well for years to come. Beat gym boredom! Learn to use dumbbells in a smart and efficient way and make the most of your training, spending in just around 15 minutes per workout. A 4 day split that cycles over the course of 5 days. Varsity: Week 5 – Day 4. Back in the day, Arnold Schwarzenegger made the switch from a 3-day split to a 6-day training split. The front delts take a beating on chest day, so focus your dumbbell movements on the side and rear delts to match the strength and size of your front delts. There really is no such thing as a 7 day split for a reason Aketo - they don't work for most of us. What does this 3 day a week full body workout plan consist of? 3 works out. Monday- Chest Tuesday- Biceps Wednesday- Triceps Thursday- Shoulders Friday- Back Saturday- Legs Sunday- Rest Pre-workout: Iron and carbohydrate rich e. COM THE TOOLS YOU NEED TO BUILD THE BODY YOU WANT® Store Workouts Diet Plans. This is a split routine which means muscle groups are trained either individually or grouped in sessions on specific days. Day 4 – light cardio for 25-30 minutes or rest. Dumbbell flyes or presses. Dumbbell pullover ext. 7 Day Split Workout Example 1. Image of sweating, lifestyle, health - 61964499. 3 days, 4 days, 5 days, 6 days, PPL, bro split, upper lower, full body, all of them work. Although the workout is designed for beginners it will allow for more training flexibility in terms of exercise selection and repetition/set schemes. 4 Day Upper/Lower Dumbbell Workout Routine All you need to do this workout is to have a pair of dumbbells, and it's perfect for building lean muscle. You can beat your muscles down in the gym but the only way to recover (build) muscle is to fuel your body with quality food. Consuming the same foods every day is boring and you will ultimately wind up consuming unhealthy foods instead. Chest Decline Smith Presses: 2 x 12. Then rest 1-2 minutes and move into the compound sets. A lot of bodybuilders and fitness models alike do split workout routines to build serious muscle mass. The front delts take a beating on chest day, so focus your dumbbell movements on the side and rear delts to match the strength and size of your front delts. It is important that you follow a good workout split. Before you start the Advanced 6 day split gym workout routine, you need to be sure that you can commit to it and go to the gym 6 days per week. Planks 3 20 Secs MUSCLEANDSTRENGTH. This 12-week program contains 6-8 exercises per day that. *****HardTimesHardBodies**** will get you lean and fit FAST! Warm up for 10 minutes with dynamic stretching. 4 - Day Split Workout Plan with Supersets for a Beginner A quick workout plan with progressive supersets for a beginner. In other words, you will work your whole body in the course of two workouts over two days, whether those days are consecutive or separated by a day off. First of all, the best shoulder workout for mass is focusing on lifting heavy weights. I would suggest a basic 3-day split were you workout monday, wednesday, and friday. Frank Zane’s 4 Day Sequence for Peak Condition” involves training 3 days on, one off. Overhead press 4. This 30-day dumbbell plan lays out the blueprint for gradual improvement that, if followed to a tee, will result in serious increases in strength, muscle. Again, alter your cardio exercise if possible for your 30 minute session before targeting another muscle group like your back. Don't be fooled by its simplicity or small numbers, this will bring you pain. Although a newbie's recovery time might be faster than that of a seasoned lifter, there are some things that just need to be broken in slowly. “Try this split for four weeks (switching between versions 1 and 2) and you’ll see the fat burning and muscle building results you can. This is an intermediate routine designed to build strength and muscle mass. Therefore, build up muscle with 2 – 4 sets of 6 to 10 repetitions using a moderate-to-heavy weight for each major muscle group. Cardio is optional, depending on how you physically feel and how well you're seeing results. March 21st boasted the first day of spring and with that comes sunshine, barbeque. Strength Oriented - 2 Day Split Workout. Lie on a bench set at a 30-45° incline holding a dumbbell in each hand, allowing them to hang straight down. 2; Five Effective “Work IN / WorkOUT” Training Concepts from James Newbury; Watch Annie Thorisdottir and Sara Sigmundsdottir Battle through Open Workout 20. Join us for the 7-Day Squat Workout Challenge and start seeing results. For the final installment of my 5-System workout article series, we go back to dumbbells – but all different exercises from the ones used in the first workout. This workout includes two circuits, A and B. Also, you should use lighter weights and perform higher repetitions on other days. Read Dumbbell Split Lifts for great weight loss and fitness tips. So if we are to attempt four fullbody workouts per week, the best plan of attack is to use only 3 sets per major muscle group per session. CrossFit athletes can become very frustrated with the handstand push-up (HSPU). Dumbbell Box Split Squat is an advanced version of split squat that uses a pair of dumbbells as resistance and a box to heighten the front foot to enable deeper squatting. Plan 1 is 4 days. The 5-day split workout routine to build muscle. This workout routine can be used by intermediate to advanced lifters. German volume training applies very high volume to specific muscle groups. I personally go back and forth between 3 and 4 day split routines. Dumbbell squat to press for total body 6. This workout routine is based on a upper/lower split. Seasoned Outsiders, you’ll likely recognize these from your session plans/workouts. After 12 weeks, you may want to consider increasing the volume within the workout, the weight of the dumbbells you are using, or look into facilities that offer more of a variety of weighted equipment. Olympia between 1976 and 1983 to add muscle mass. 2 day split workout for bodybuilding. Now you can try out this arm-toning, butt-lifting, and leg-sculpting workout plan anywhere convenient for you. 4-Day Training Split. Lean Legs Workout. 3 - Not Being Active on Off Days. This should be a strength and power-based day, to stimulate your fast-twitch muscles. For beginners, I recommend a 5 day workout split, and for intermediate to advanced lifters, a 6 day workout split. There's plenty of misinformation out there. Day Four: Rack Pull Deadlift 4 x 5-8 Power Cleans 4 x 8-12 Seated Lat Pulldown or Machine Row 4 x 8-12. One of the most common five-day workout routines among many bodybuilders is to focus on one body part per workout, according to the National Academy of Sports Medicine. Pay It Forward: The 4 to 5 day split routine is a much better option for building muscle than the once per week split routines. Using this routine, you will train one bodypart per day for a duration of 5 days. A complex is when you perform a series of back to back exercises using a single training tool. Flat, Incline, Dumbbell, or Machine Bench Press - 5 sets x5 reps Military, Dumbbell or Machine Shoulder Press - 5 sets x 5 reps Dips or Close-Grip Bench - 5 sets x 5 reps. Also, you should use lighter weights and perform higher repetitions on other days. For me personally it didn’t work that well since I had way too many exercises on one day and the training sessions lasted way to long. Thanks! A: That’s a great question because many people who train on a. Workout Routines The 30-Minute Dumbbell Workout Program to Build Muscle You don't need fancy equipment to build muscle strength. 4 Day Split-Weight Circuit Training Routine for Men. Thanks! A: That's a great question because many people who train on a. And each part is then trained on its own separate day. "Try this split for four weeks (switching between versions 1 and 2) and you'll see the fat burning and muscle building results you can. The next routine we are going to look at is the 4 Day Split which is the next step from the 3 day full body workouts. Split squat / lunges for quads & hips 2. All you’ll need is your body and a set of dumbbells. For solid, big shoulders, aim for a rep range of either 4-6 or 5-7. An actual full body dumbbell workout where the entire body gets trained each and every workout. Free diet plans, workouts, calorie counter, weight loss information and more. I don't have much time for other cardio on top of this workout. Frankoman's Dumbbell Only Split - Discussion Last year I did P90X and lost a lot of calories and was looking for a better workout. Another way to look at it is, if you split your routine into a 4-day bro split instead of with a full body workout for men, which is what's often recommended in Bodybuilding magazines, you would work maybe Chest and Biceps on Monday and would hammer them for 18 sets each. Don't be fooled by its simplicity or small numbers, this will bring you pain. Usually, this is done different days of the week but might be done. Whether you are just getting started with exercise or have been working out for a while but want to add strength training exercise to your regimen, it's the best guide for your safe and effective workouts. You'll really feel like you pushed some iron after these workouts! Things To Know Before you Begin this 3 Day Split Workout!. If you really want to get the body you want, doing endless reps on a machine just isn't going to cut it. Day 4: Dumbbell Lower Body Workout Exercise Sets Reps 1. The 20 Min Shredder: 4 Day Fat Loss Workout Program Short on time but still want to look absolutely shredded? The 20 Min Shredder uses circuits and barbell complexes to get you in and out of the gym fast!. Physioball Leg Curl for glutes/hamstrings/lower back 3. Therefore, build up muscle with 2 – 4 sets of 6 to 10 repetitions using a moderate-to-heavy weight for each major muscle group. Try this overhead dumbbell split squat to work out your quads, hamstrings, and calves into better shape to help you meet your fitness goals fast and make your weekend workouts count. Strength Oriented - 2 Day Split Workout. What kind of workouts? Fun. The upper/lower split is a bit better: Training 4 times a week, you hit each muscle 2 times per week. If you're looking for an exercise to lose leg fat and get slimmer and stronger legs, this exercise is it. The Diabolic 7-7-7 Dumbbell Workout. This workout routine can be used by intermediate to advanced lifters.