Here’s the 4 Week Dumbbell Workout Routine to Try at Home
Do you’ve set of dumbbells at home? Have you tried working out with that? But, it’s possible that you might be getting bored or not able to figure out how to do in a proper way – the way you use to follow a certain routine at the gym.
Don’t worry if you’re one of those who are struggling to find the right routine or not able to come up with a proper workout program that can help you keep busy as well as entertaining. Here we’ve got a six days workout routine you can follow for 4-weeks at the comfort of your home with just one pair of dumbbells, and the best part is that you’ll feel like you’ve done a proper exercise.
4 – Week Dumbbell Workout Routine: One Pair of Dumbbell Is More Than Enough
| Day – 1: Chest | |||
|---|---|---|---|
| Sr. No. | Exercise Name | Sets | Reps |
| 1 | Decline Push-ups | 5 | 12 – 15 |
| 2 | Floor dumbbell press | 5 | 12 – 15 |
| 3 | Floor dumbbell fly | 5 | 12 – 15 |
| 4 | Dips (Between chairs) | 5 | 12 – 15 |
| Day – 2: Back | |||
|---|---|---|---|
| Sr. No. | Exercise Name | Sets | Reps |
| 1 | Single Arm DB Rows | 5 | 12 – 15 |
| 2 | Bent over DB Rows | 5 | 12 – 15 |
| 3 | Renegade Rows | 5 | 12 – 15 |
| 4 | DB Pendlay Rows | 5 | 12 – 15 |
| 5 | Lying Leg Raises | 7 | 15 – 20 |
| 6 | Crunches | 7 | 15-20 |
| Day – 3: Arms | |||
|---|---|---|---|
| Sr. No. | Exercise Name | Sets | Reps |
| 1 | DB Kickbacks | 5 | 12 – 15 |
| 2 | Double Hand Overhead DB Extension | 5 | 12 – 15 |
| 3 | Single Hand Overhead Extension | 5 | 12 – 15 |
| 4 | Alternate DB Curls | 5 | 12 – 15 |
| 5 | Side Hammer Curls | 5 | 12 – 15 |
| 6 | Concentration Curls | 5 | 12 – 15 |
| 7 | Zottman Curls | 5 | 12 – 15 |
| 8 | Planks | 5 | 1- 2 Min |
| 9 | Burpees | 5 | 10 – 20 |
| Day – 4: Cardio | ||
|---|---|---|
| Sr. No. | Exercise Name | Counts |
| 1 | Rope Skipping or Jumping Jacks | 50 |
| 2 | Crunches | 50 |
| 3 | Rope Skipping or Jumping Jacks | 45 |
| 4 | Squats | 45 |
| 5 | Rope Skipping or Jumping Jacks | 40 |
| 6 | Crunches | 40 |
| 7 | Rope Skipping or Jumping Jacks | 35 |
| 8 | 1.5 Squats | 35 |
| 9 | Rope Skipping or Jumping Jacks | 30 |
| 10 | Split Squats | 30 |
| 11 | Rope Skipping or Jumping Jacks | 25 |
| 12 | Push-ups | 25 |
| 13 | Rope Skipping or Jumping Jacks | 20 |
| 14 | Reverse lunges | 20 |
| 15 | Rope Skipping or Jumping Jacks | 15 |
| 16 | Squats | 15 |
| 17 | Rope Skipping or Jumping Jacks | 10 |
| 18 | V Crunches | 10 |
| 19 | Rope Skipping or Jumping Jacks | 5 |
| 20 | Burpees | 5 |
| Day – 5: Shoulders & Calves | |||
|---|---|---|---|
| Sr. No. | Exercise Name | Sets | Reps |
| 1 | DB Press | 5 | 12 – 15 |
| 2 | Single Arm Side DB Raise | 5 | 12 – 15 |
| 3 | Front DB Raise | 5 | 12 – 15 |
| 4 | Bent over lateral raise | 5 | 12 – 15 |
| 5 | DB Upright Rows | 5 | 12 – 15 |
| 6 | Standing Calf Raise | 10 | 15 – 20 |
| 7 | Superset W/ Donkey calf raise | 10 | 15 – 20 |
| Day – 5: Shoulders & Calves | |||
|---|---|---|---|
| Sr. No. | Exercise Name | Sets | Reps |
| 1 | Bulgarian Split Squats | 5 | 12 – 15 |
| 2 | Goblet Squats (1.5 Rep ) | 5 | 12 – 15 |
| 3 | DB RDLS | 5 | 12 – 15 |
| 4 | Walking Lunges | 5 | 12 – 15 |
| 5 | Side Lunges | 5 | 12 – 15 |
| 6 | Reverse Lunges | 10 | 15 – 20 |
| 7 | Standing Calf Raise Superset W/ Donkey calf raise | 10 | 15 – 20 |
Closing Thoughts
It’s a 6-day workout routine that you can follow with the help of one pair of the dumbbell at the comfort of your home. If the dumbbell is not heavy enough to make you feel like you’re workout out, then you can adjust with the reps and sets, for instance, instead of doing 12 or 13 reps, go for 15 reps of 5 sets or maybe more than that.
Also, if you do not have a dumbbell, then you always have the option of doing bodyweight workouts. All you’ve to do is keep trying different variations and methods, so your body stays active, and if you keep your workout routine different, it’ll also help you to avoid plateau if you hit any.
