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Dumbbell 4 Day Split

seanpecor

Jul 13th 2014

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Dumbbell 4 Day Split

DOWNLOADS/VIEWS: 386/51108

RATING: 65 (FROM 304 JEFIT MEMBERS)

3 DAYS - General Fitness - Advanced

Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine

This plan supports Interval mode and Audio Cue & Pro Tips

Day 3
Day 1
Day 4
Day 2

Chest and Triceps 8 exercises, 51 mins

	Dumbbell Bench Press	3x12 reps	rest: 30s
	Dumbbell Fly	3x12 reps	rest: 30s
	Dumbbell Hammer Grip Incline Bench Press	3x12 reps	rest: 30s
	Dumbbell Reverse Bench Press	3x12 reps	rest: 30s
	Dumbbell Decline Triceps Extension	3x12 reps	rest: 30s
	Dumbbell Lying Across Face Triceps Extension	3x12 reps	rest: 30s
	Dumbbell Alternate Lying Extension	3x12 reps	rest: 30s
	Dumbbell Tate Press	3x12 reps	rest: 30s

Shoulders and Abs 7 exercises, 41 mins

	Dumbbell Arnold Press	3x12 reps	rest: 30s
	Dumbbell Seated Dublin Press	3x12 reps	rest: 30s
	Dumbbell Seated Side Lateral Raise	3x12 reps	rest: 30s
	Dumbbell Shoulder Shrug	3x12 reps	rest: 30s
	Dumbbell Cuban Press	3x12 reps	rest: 30s
	Dumbbell Raise	3x12 reps	rest: 30s
	Decline Oblique Crunch	3x12 reps	rest: 30s

Back and Biceps 8 exercises, 50 mins

	Dumbbell Lying Rear Delt Row	3x12 reps	rest: 30s
	Dumbbell Incline Bench Two Arm Row	3x12 reps	rest: 30s
	Back Extension on Exercise Ball	3x12 reps	rest: 30s
	Dumbbell One Arm Pullover	3x12 reps	rest: 30s
	Dumbbell Alternate Seated Curl	3x12 reps	rest: 30s
	Dumbbell Alternate Seated Hammer Curl	3x12 reps	rest: 30s
	Dumbbell Concentration Curls	3x12 reps	rest: 30s
	Dumbbell Flexor Incline Curl	3x12 reps	rest: 30s

Legs 6 exercises, 37 mins

	Dumbbell Lunges	3x12 reps	rest: 30s
	Dumbbell Seated One Leg Calf Raise	3x12 reps	rest: 30s
	Dumbbell Squat	3x12 reps	rest: 30s
	Dumbbell Standing Calf Raise	3x12 reps	rest: 30s
	Dumbbell Step Ups	3x12 reps	rest: 30s
	Decline Oblique Crunch	3x12 reps	rest: 30s

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