4 day intermediate home dumbbell workout plan to get back in shape
A home workout with dumbbells: upper / lower / upper / lower to spread the work. For people with a few months of training, no bench or barbell.
Change my answersWeek 1, day by day
Session 1: upper body
≈ 39 minWarm-up (5 min)
- March in place or do high knees for 2 minutes.
- Do 10 arm circles in each direction.
- Do 8 bodyweight lunges on each side.
- Do 1 light set of the first exercise with small dumbbells.
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Push-ups
3 × 12 · rest 75 s
Keep your body straight from head to heels, lower your chest near the floor and press up without arching.
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Bent-over dumbbell row
4 × 12 · rest 75 s
Hinge forward with a flat back and pull the dumbbells toward your hips, squeezing your shoulder blades.
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Standing dumbbell shoulder press
3 × 12 · rest 75 s
Start with dumbbells at shoulder height, press overhead without arching your back and brace your abs.
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One-arm dumbbell row
3 × 12 · rest 75 s
One hand and knee on a chair, pull the dumbbell to your hip without twisting your torso.
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Dumbbell biceps curl
3 × 12 · rest 60 s
Keep your elbows by your sides, curl without swinging and lower slowly.
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Lateral raises
3 × 15 · rest 60 s
With slightly bent elbows, lift your arms to shoulder height without swinging your body.
Session 2: lower body
≈ 31 minSame warm-up as the first session.
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Dumbbell squat
3 × 12 · rest 75 s
Hold a dumbbell in each hand at your sides, sit your hips back as you lower, back straight and heels flat.
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Dumbbell stiff-legged deadlift
3 × 12 · rest 75 s
Soft knees, push your hips back and keep the dumbbells close to your legs with a flat back.
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Single-leg glute bridge
3 × 12 · rest 60 s
Extend one leg, lift your hips with the other foot and keep your pelvis level.
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Standing dumbbell calf raise
3 × 15 · rest 60 s
Dumbbells at your sides, rise onto your toes, pause, then lower slowly.
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Plank
3 × 40 s · rest 60 s
Elbows under shoulders, body straight from head to heels, abs and glutes tight.
Session 3: upper body
≈ 36 minSame warm-up as the first session.
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Feet-elevated push-ups
3 × 12 · rest 75 s
Feet on a chair, body straight, lower with your elbows at about 45 degrees from your torso.
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One-arm dumbbell row
3 × 12 · rest 75 s
One hand and knee on a chair, pull the dumbbell to your hip without twisting your torso.
-
Standing dumbbell shoulder press
3 × 10 · rest 75 s
Start with dumbbells at shoulder height, press overhead without arching your back and brace your abs.
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Hammer curl
3 × 12 · rest 60 s
Palms facing each other, curl the dumbbells and keep your wrists straight.
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Standing dumbbell triceps extension
3 × 12 · rest 60 s
Hold one dumbbell with both hands behind your head and extend up, keeping your elbows close.
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Dumbbell lateral raise
3 × 15 · rest 60 s
Raise the dumbbells out to the sides to shoulder height with soft elbows and lower with control.
Session 4: lower body
≈ 36 minSame warm-up as the first session.
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Dumbbell lunge
3 × 10 · rest 75 s
Hold a dumbbell in each hand, step forward and lower your back knee toward the floor with your torso upright, then push back to the start.
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Single-leg Romanian deadlift
3 × 10 · rest 75 s
Hinge forward as the back leg extends, keep a flat back and squeeze your glute to come up.
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Dumbbell sumo squat
3 × 12 · rest 75 s
Wide stance, toes out, hold one dumbbell with both hands between your legs and lower with your knees tracking over your toes.
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Couch hip thrust
3 × 12 · rest 60 s
With your upper back on the couch, drive your hips up and squeeze your glutes at the top.
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Dead bug
3 × 12 · rest 60 s
On your back with your lower back pressed down, extend opposite arm and leg in turn.
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Reverse crunch
3 × 15 · rest 60 s
Knees bent, curl your hips toward your chest slowly without momentum.
Weeks 2 to 4, adapted to you, are in Muskl.
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