BACK & BICEPS DUMBBELL ONLY WORKOUT (at home or gym) | Dumbbell Workout Plan P4D2

Buff Dudes Dumbbell Gym or Home Workout Plan
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BUFF DUDES DUMBBELL ONLY PLAN | Day 2, Phase 4

Over the course of the next 12 weeks I'll be going through an intense program featuring dumbbells only. Be sure to follow along!!

PHASE 4 - CLASSIC SPLIT

Note: With this final phase we’ll be utilizing a classic hypertrophy based bodybuilding type split. Each major muscle group will have its own day, with some being paired with smaller muscle groups that share the same type of movement I.E. push or pull.

{before each workout}
Jump Rope Warm Up: 5 minutes
Mobility Drills: 10 - 15 minutes
Rest Times Between Sets: 60 - 90 seconds

DAY 2 - BACK & BICEPS

Bent Over Low Row 4 Sets x 12 Reps
Incline High Row 4 Sets x 12 Reps
Single Arm Close to Wide Row 4 Sets x 12 Reps
Pull Over 4 Sets x 12 Reps

BICEPS -
Hammer Curls 3 Setsx 12 Reps
Circular Curls 3 Reps x 12 Reps

Core:
Twisting Planks 3 Reps x 50 Reps (25 Each Side)

That completes day 2 of phase 4. See you next time for PHASE 4, Day 3!

STAY BUFF.