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4 DAY U PPE®
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ThisWOMEN’S
Limited equipment?
Main Goal: Equipmen
Short on time?
DUMBBELL
Build Muscle t:
Training
women’s 8-week
Target
Dumbbells
Gender:
Author:
Female Roger
Link
plan ONLY
workout
improve
Level:
Beginner
totoWorkout:
Time
WORKOUT
Per
https://www.muscleands
Program
the way
Workout:
trength.com/ 20
“Rock”
is a versatile
Lockridge

Upper
you
from
Duration:
look
-60 Mins 8
and feel
workouts/upper-lower-
Weeks
your
womens-dumbbell-only-

Body
workout Days Per
home or gym, in as
Week: 4 Day
little as 20 minutes.
Exe S R R
Workout
rcis
Dumbbell
e
Floor
Press
et
3
s3
ep
s
es
t
12- 60
Dumbbell 3 15 s
Floor
Dumbb Fly 3 12- 60
ell
Dumbbell 3 15 s
Pullover
Row 12- 60
Dumb
Lateral 3 15 s
bell
Raise
Lying 3 1
12- 60
Curl
Triceps 155 s
Extension
Lower Body 12-
15
60
s
and
Exe S Rep
1 R60
Abs/Core
rcis
Walkin
e
g
Goble
Lunge
et
s3
3
s5
12-15
Each
t
s
es
60
s60
tStiff-Leg 3 Leg
12 s
Squat
Deadlift -12-
3 12
15
15 60
Dumbbell 3 -1 s
Leg Curl 15 60
Seated 3 155 s
Dumbbell 3 Each 60
Calf Raise Leg s
Standing 3 1
15
Calf Raise 5 60
s
Fat Loss Circuit -
Weighted
Crunch 60
Upper Body
Weighted
one
Complete
between
round. Rest 2 minutes
Knee-Ins the following
each
s
60
exercises back-to-
round. Repeat s
Exe
back
2-3
counts
times.
as R
with no rest between exercises. This
60
rcis
Dumbbell ep s
e
Floor s
Press 12-
Dumbbell 15
Floor
Dumbb Fly 12-
ell
Dumbbell 15
Pullover
Row 12-
Dumb
Lateral 15
bell
Raise
Lying 1
12-
Curl
Triceps 155
Extension
Fat Loss Circuit - 12-
15
Lower Body
one round. Rest 2 minutes
Completeeach
between the following
1
5 back-to-
exercises
round. Repeat
Exe
back
2-3
counts
times.
as Rep
with no rest between exercises. This
rcis
Walkin s
e
g
Goble 12-15
Lunge
tStiff-Leg Each
Squat Leg12
Deadlift -12-
12
Dumbbell 15
15
-1
Leg Curl 15
Seated 155
Dumbbell Each
Calf Raise Leg
Standing 1
15
Calf Raise 5
Mini-
Weighted
Crunch
Circui
Complete
Weighted
back with
the following exercises back-to-
no rest between exercises. This
ts
one
Knee-Ins
counts
Exeround.
rcis
seconds
as
between each RRepeat
Rest for no more than
ep
round.
90
at
Dumbbell
most
e 3 times. s2
Floor
Press 2
0
Goble
Dumbbell 0
2
tRow
Stiff- 0
2
Squat
Legged 0
Deadlift 2
0
Weighted
Crunch
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