4 DAY DUMBBELL AND BODYWEIGHT FAT LOSS WORKOUT
WORKOUT SUMMARY
Main Goal
Weight Loss
Workout Type
Strength Training
Fitness Level
Intermediate
Program Duration
6 weeks
Days Per Week
4 days /week
Time Per Workout
40-60 mins
Equipment Required
Dumbbell, bodyweight
Target Gender
Other
Description
The "4 Day Dumbbell and Bodyweight Fat Loss Workout" is a 6-week program designed for both men and women with the primary goal of losing fat. It caters to beginners and utilizes unilateral training and bodyweight exercises, making it ideal for those with limited equipment. With workouts scheduled for four days a week, each session takes 30-60 minutes, providing a comprehensive fat-loss plan that targets various muscle groups.
Program Progression:
The program spans six weeks and consists of four workouts per week. It focuses on targeting various muscle groups and employs decreasing reps, unilateral training, and circuit-based full-body workouts to promote fat loss, improve overall fitness, and maintain engagement.
"4 Day Dumbbell and Bodyweight Fat Loss Workout" is an excellent choice for individuals looking for a balanced and effective workout program, especially when limited to light dumbbells and bodyweight exercises at home. As with any fitness program, consulting with a fitness professional or healthcare provider is advisable to ensure it aligns with your individual fitness goals and capabilities.
Pull Day Workout
| Exercise | Sets | Reps |
| One Arm Row | 5 | 30,25,20,15,10 |
| Bent-Over Rear Lateral Raise | 3 | 30,20,10 |
| One Arm Upright Row | 3 | 30,20,10 |
| Seated Dumbbell Cur | 3 | 20,20,20 |
| Hammer Curl | 3 | 20,20,20 |
| Single Arm Dumbbell Shrug | 3 | 30,30,30 |
Legs and Abs Workout
| Exercise | Sets | Reps |
| Split Squat | 3 | 30,20,10 |
| Single Stiff-Leg Deadlift | 3 | 30,20,10 |
| Walking Lunge | 3 | 30,20,10 |
| Seated Calf Raise | 3 | 30,30,30 |
| Weighted Crunch | 3 | 20,20,20 |
| Superman | 3 | 30 sec |
Push Day Workout
| Exercise | Sets | Reps |
| Floor Dumbbell Press | 5 | 30,25,20,15,10 |
| Floor Dumbbell Fly | 3 | 30,20,10 |
| Lateral Raise | 3 | 30,20,10, |
| One Arm Overhead Extension | 3 | 20,20,20 |
| One Arm Kickback | 3 | 20,20,20 |
| Close grip push-up | 3 | 20,20,20 |
Full-Body Workout
| Exercise | Sets | Reps |
| Dumbbell Standing Calf Raise | 1 | 60sec |
| Stiff-Leg Deadlift | 1 | 30sec |
| Bodyweight Squat Jumps | 1 | 60sec |
| Lying-Floor-Leg-Raise | 1 | 30sec |
| Plank | 1 | 60sec |
| Dumbbell Pullover | 1 | 30sec |
| Push Ups | 1 | 60sec |
| Arnold Press | 1 | 30sec |
| Dumbbell Curls | 1 | 60sec |
