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  • Fat Loss DB Workout Program

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    Saw Min Thu
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    The document outlines a 4-week dumbbell workout program consisting of 3 workout days per week. Day 1 focuses on upper body exercises like bench press, pull overs, flys, and shoulder presses. Day 2 works the lower body with exercises such as deadlifts, rows, curls, and rear delt flies. Day 3 targets the legs with squats, lunges, calf raises, and glute bridges. Each exercise is performed for a set number of reps across 4 weeks at increasing weight. Warm-up routines are also provided for the upper and lower body.

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    Fat loss DB workout program

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    The document outlines a 4-week dumbbell workout program consisting of 3 workout days per week. Day 1 focuses on upper body exercises like bench press, pull overs, flys, and shoulder presses. Day 2 works the lower body with exercises such as deadlifts, rows, curls, and rear delt flies. Day 3 targets the legs with squats, lunges, calf raises, and glute bridges. Each exercise is performed for a set number of reps across 4 weeks at increasing weight. Warm-up routines are also provided for the upper and lower body.

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    © All Rights Reserved
    Download as XLSX, PDF, TXT or read online from Scribd
    Flag for inappropriate content
    12 views5 pages

    Fat Loss DB Workout Program

    Uploaded by

    Saw Min Thu
    The document outlines a 4-week dumbbell workout program consisting of 3 workout days per week. Day 1 focuses on upper body exercises like bench press, pull overs, flys, and shoulder presses. Day 2 works the lower body with exercises such as deadlifts, rows, curls, and rear delt flies. Day 3 targets the legs with squats, lunges, calf raises, and glute bridges. Each exercise is performed for a set number of reps across 4 weeks at increasing weight. Warm-up routines are also provided for the upper and lower body.

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    © All Rights Reserved
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    of 5

    Day 1 week 1 week 2 week3 week 4

    Brench press 12×4


    pull over 12×4
    Fly 15×2
    Shoulder press 12×4
    Laterial raise 15×3
    Tricep dip 12×4
    over head extension 12×4
    crunch 25×4

    Day 2 week 1 week2 week 3 week4


    DB Deadlift 12×4
    DB Bent over row 12×4
    single arm dumbble row (each) 12×3
    Shoulder shrug 15×4
    Dumbble curl 12 ×4
    cons Curl 12×3
    real delt fly 15×4
    side band 15×4

    Day 3 week 1 week2 week 3 week4


    Dumbble Squat 12×4
    sumo squat 12×4
    Bulgarian Split Squat 12×2
    calf raise 20×4
    Glute bridge 20×4
    leg raise 20×4

    Week week1 week2 week3 week4


    Dumbbell Squat 12×4
    Dumbbell Deadlift 12×4
    Dumbbell Press 12×4
    Seated Dumbbell Press 12×4
    Dumbbell Diceps Curl 12×4
    DB row kickback 12×4
    crunch 20×4

    warm up upper body


    Scapular Wall Slide: 12-15 reps
    Shoulder "Dislocations": 10-12 reps
    Face Pull: 12-15 reps
    External Rotation: 12-15 reps

    Internal Rotation: 12-15 reps

    Lower body warm up


    Bent-Knee Iron Cross: 8-10 reps per side

    Leg Swing: 8-10 reps per side/direction

    Leg Swing: 8-10 reps per side/direction

    Mountain Climber: 8-10 reps per side

    Cossack Squat: 8-10 reps per side


    Before

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