Looking for a good 4 day split (DB only) routine

[Arkitech]

I started lifting again about 3 weeks ago, I've been mainly focusing on just a few exercises targeting back, chest, shoulder and arms. I'm ready now to move into a more focused program, I would like to do a 4 day split but using only dumbbells. I found a couple of programs online, just wondering if you guys had any input about the routines.

I found this first one on bodybuilding.com, it's a 3 day split but I think I can break it up over 4 days. http://www.bodybuilding.com/fun/workmonth1.htm

Day #1 Chest/Back
CHEST Incline DB Bench Press 4 X 12,10,8,6
Flat DB Bench Press 3 X 12,10,8
Incline DB Flyes 3 X 15,12,10
BACK DB Pullovers 4 X 15,12,10,8
1-Arm DB Rows 4 X 12,10,8,6
Bent Over DB Flyes 3 X 12,10,8
DB Shrugs 3 X 12,10,8

Day #2 Legs/Abs
COMPOUND
LEGS Walking DB Lunges 4 X 15,12,10,10 (per leg)
DB Step-up onto Bench 3 X 15,12,10 (per leg)
QUADS Sissy Squats 3 X 15,15,15
HAMSTRINGS DB Romanian Deadlifts 4 X 15,12,10,8
CALVES Single Leg Standing DB Calf Raise 4 X 15,15,15,15
ABS Crunches w/ DB across Chest 3 X 15,15,15
Reverse Crunches

Day #3 Shoulders/Arms
SHOULDERS Arnold DB Presses 4 X 12,10,8,6
DB Lateral Raises 3 X 12,10,8
TRICEPS 2-Arm Overhead DB Extension 3 X 12,10,8
1-Arm Overhead DB Extension 3 X 12,10,8
1-Arm DB Kickbacks 2 X 12,10
BICEPS Standing Alternate DB Curls 3 X 12,10,8
Seated DB Hammer Curls 3 X 12,10,8
DB Concentration Curls 2 X 12,10

Here's another program I found for a 4 day split using only DBs. http://www.intense-workout.com/dumbbell_exercises.html

Monday - chest and triceps

flat bench dumbbell press - 4 sets
incline bench dumbbell press - 3 sets
flat bench flyes - 2 sets
skull crushers - 3 sets
single arm overhead extensions - 3 sets

Tuesday - legs

squats - 4 sets
lunges - 3 sets
stiff legged deadlifts - 4 sets
standing calf raises - 4 sets

Wednesday - off

Thursday - shoulders and traps

seated dumbbell press - 4 sets
single arm lateral raises - 3 sets
shrugs - 4 sets

Friday - back and biceps

deadlifts - 4 sets
bent over rows - 4 sets
single arm bent over rows - 2 sets
standing dumbbell curls - 3 sets
preacher curls - 2 sets

Saturday/Sunday - off

What do you guys think about the above routines?

 

[brikis98]

What are your goals?

 

[KoolDrew]

Monday: Lower Body
Squats
Romanian Deadlift
Split Squat
Calf Raises
Abs

Tuesday: Upper Body
DB Bench
One-Arm Rows
DB Shoulder Press
Chins
Tricep Extensions
Bicep Curls

Repeat Thursday and Friday or make small adjustments.

 

[TheNinja]

Originally posted by: brikis98
What are your goals?

That's a great question. Also, OP, what is your lifting experience? Of those 2 workouts, I personally think #2 is better b/c it contains more of the basic compound movements. Some of the stuff in #1 isn't really necessary unless you are an experienced lifter and going for certain definition or trying to use lifts to get past plateaus....for example, bent over flys, db kickbacks, etc.
Or better yet, do one routine for 2 months, then switch to the other 🙂

 

[Arkitech]

Originally posted by: TheNinja

Originally posted by: brikis98
What are your goals?

That's a great question. Also, OP, what is your lifting experience? Of those 2 workouts, I personally think #2 is better b/c it contains more of the basic compound movements. Some of the stuff in #1 isn't really necessary unless you are an experienced lifter and going for certain definition or trying to use lifts to get past plateaus....for example, bent over flys, db kickbacks, etc.
Or better yet, do one routine for 2 months, then switch to the other 🙂

Basically my primary goal is to lose weight, but in order to do that I'm trying to build muscle. As far as lifting experience I used to lift quite a bit when I was in my early 20's (I'm 37 now) which was about 14-15 years ago. In fact during that time I had my bodyfat measured at about 6-7% weighing about 195-205, so I had quite a bit of muscle mass. I'm hoping muscle memory will help me to regain some of the strength I had in the past, although 15 years might be pushing it in terms of muscle memory.

I ended up doing the 2nd weight lifting routine, I just completed the back and biceps day. I plan on shooting some basketball later tonight so I did'nt want to put too much stress on my legs, also I did a chest day this past Saturday so need to give my chest a little more time to rest.