4 Day Dumbbell Circuit Training

By Alex Meyers

	Intermediate (2-3 years)
	50 minutes/day \| 4 days/week
	Athletic Performance, Fat Loss, Gain Strength, Increase Stamina
	2 x Dumbbell, Bodyweight, Flat Bench, 1 x Dumbbell, Loop Bands Show More

Average Exertion

Average Cardio Intensity

This is a great workout program for minimal equipment. All that is required is light dumbbells and bodyweight. The goal is to get you moving! Get your heart rate up, work your muscles and burn a lot of calories with constant movement.

Description

Week 1 Overview

Day 1:

Day 2:

Day 3:

Day 4:

Day 5:

Rest

Day 6:

Rest

Day 7:

Rest

Day 1 - Shoulders/Biceps Day

Scroll to top

Exercise	Sets	Reps	Rest
Circuit #1 - 4 rounds Rest 60s between rounds
1A.Standing Alternating Dumbbell Shoulder Press See Exercise Notes	4 rounds	8 reps	0s
1B.Dumbbell Standing Alternate Hammer Curl See Exercise Notes	4 rounds	8 reps	60s
2.Burpee (Advanced)	3 sets	30s	60s
Circuit #3 - 4 rounds Rest 60s between rounds
3A.Scott Press	4 rounds	8 reps	0s
3B.Seated Dumbbell Inner Biceps Curl	4 rounds	8 reps	60s
4.Burpee (Advanced)	3 sets	30s	60s
Circuit #5 - 4 rounds Rest 60s between rounds
5A.Alternate Standing Arnold Press See Exercise Notes	4 rounds	8 reps	0s
5B.Seated Alternating Dumbbell Biceps Curl See Exercise Notes	4 rounds	8 reps	60s
6.Burpee (Advanced)	3 sets	30s	60s

Day 2 - Chest/Triceps Day

Scroll to top

Exercise	Sets	Reps	Rest
Circuit #1 - 4 rounds Rest 60s between rounds
1A.Alternate Dumbbell Bench Press (high start) See Exercise Notes	4 rounds	8 reps	0s
1B.Overhead Dumbbell Triceps Extension	4 rounds	8 reps	60s
2.Lateral Bound	3 sets	30s	60s
Circuit #3 - 4 rounds Rest 60s between rounds
3A.Alternate Dumbbell Flys	4 rounds	8 reps	0s
3B.One Arm Supinated Dumbbell Triceps Extension See Exercise Notes	4 rounds	8 reps	60s
4.Beast to Leg Through	3 sets	30s	60s
Circuit #5 - 4 rounds Rest 60s between rounds
5A.Close-Grip Dumbbell Bench Press See Exercise Notes	4 rounds	8 reps	0s
5B.Close-Grip Push-Up off of a Dumbbell See Exercise Notes	4 rounds	8 reps	60s
6.Clapping Pushup	3 sets	30s	60s

Day 3 - Back/Lats/Legs Day

Scroll to top

Exercise	Sets	Reps	Rest
Circuit #1 - 4 rounds Rest 60s between rounds
1A.Bent Over Two-Dumbbell Row	4 rounds	8 reps	0s
1B.Goblet Squat See Exercise Notes	4 rounds	8 reps	60s
2.Single Leg Squat Hop With Stabilization	4 sets	30s	60s
Circuit #3 - 4 rounds Rest 60s between rounds
3A.Dumbbell Pullover on Floor	4 rounds	8 reps	0s
3B.Dumbbell Bulgarian Split Squat	4 rounds	8 reps	60s
4.Ice Skater with Stabilization	3 sets	30s	60s
Circuit #5 - 4 rounds Rest 60s between rounds
5A.Romanian Dumbbell Deadlift with Band See Exercise Notes	4 rounds	12 reps	0s
5B.Renegade Row	4 rounds	12 reps	60s
6.Plank Ups	3 sets	30 reps	60s

Day 4 - Full body circuits

Scroll to top

From this YouTube video: https://www.youtube.com/watch?v=PxKN2K_ADc8

Video calls for 10 sets in 100 minutes. Aim for 5-6 sets to hit your time goals

For this workout you’ll perform 10 exercises in circuit fashion.

This means you’ll perform one set of exercise one, then one set of exercise 2 and continue in that fashion until all 10 exercises are complete.

See on Myworkouts: https://www.myworkouts.io/workout/build-muscle-and-burn-fat-full-body-dumbbell-only-workout/70240

Exercise	Sets	Reps	Rest
Circuit #1 - 5-6 rounds Rest 90s between rounds
1A.Dumbbell Push Press	5-6 rounds	10 reps	0s
1B.Goblet Squat	5-6 rounds	10 reps	0s
1C.Dumbbell Bench Press	5-6 rounds	10 reps	0s
1D.Bent Over Two-Dumbbell Row	5-6 rounds	10 reps	0s
1E.Standing Dumbbell Biceps Curl	5-6 rounds	10 reps	0s
1F.Dumbbell Lateral Raise	5-6 rounds	10 reps	0s
1G.Standing Dumbbell Overhead Triceps Extension	5-6 rounds	10 reps	0s
1H.Rear Delt Raise	5-6 rounds	10 reps	0s
1I.Dumbbell V-up	5-6 rounds	10 reps	0s
1J.Dumbbell Burpee	5-6 rounds	10 reps	90s

Date Created: 2/25/2021, UTC

Last Updated: 11/13/2021, UTC

More workouts like this

Men's Athletic Performance, Men's Fat Loss, Men's Gain Strength, Men's Increase Stamina

Create a custom workout plan with AI

Answer a few questions and find a workout plan personalized to you.

Get your personalized workout plan