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.
Satinder Chowdhry is the founder, gym enthusiast & regular contributor at SPCFiTZ.com who is passionate about bodybuilding & workout. Strangely, he was never into fitness and even started hitting the gym quite late during his post-graduation days to lose weight, but he got hooked on it after getting results. These days, he enjoys working out and writing fitness, bodybuilding & training-related articles. Whether you’re a beginner or a seasoned enthusiast, here you’ll find a collection of workouts, insights, and tips articles written by him to empower you on your fitness journey and transform your health and physique.
