4 Week Quick and Easy Home Workout For Busy Guys

This 4 week dumbbell home workout is great for busy people who do not have alot of time on their hands to train. It can be done in just 15minutes and produces some great results in size and strength.

This program is bases on 3 workouts per week with at least one days rest between workouts. An ideal training week could look something like this:

Monday - Training
Tuesday
Wednesday - Training
Thursday
Friday - Training
Weekend

As you can see with the above weekly split you get 3 days of training with a day off in between and the whole weekend off to recover. Feel free to change the workout days to suit your own needs.

Each week you will do just 3 exercises and 4 reps for each exercise. The 3 exercises will be performed in a continuous super set without rest in between exercises. After the last exercise is done rest 30-60seconds and repeat up to 10 times.

The weights used should be reasonably heavy and you should not be able to lift more then 8 reps with. The first few sets may seem easy however as you do more and more sets you will notice very fast decrease in the number of reps you can do.

Week 1
Dumbbell Deadlifts
Dumbbell Shoulder Press
Chin Ups

Week 2
Incline Dumbbell Chest Press
Squats
One Arm Dumbbell Rows

Week 3
Dumbbell Deadlifts
Pull Ups
Dumbbell Shoulder Press

Week 4
Decline Dumbbell Chest Press
Squats
Dumbbell Bent Over Rows

Remember

You will not grow new muscle unless you are training intensely and fueling your body with the nutrients it needs. A high protein diet is a must for anyone wishing to build muscle mass.

Although this is titled easy home workout its far from it. Its easy in the sense that it wont take up all of your time and only uses 3 basic exercises. You need to give your workouts 100% otherwise you will not benefit from them. No workout should be easy as you will not benefit from them.

The main aim of this home dumbbell workout is to gain around 5lbs of new muscle in just 4 weeks. Providing you follow the workout correctly and train intensely feeding your body with the nutrition it needs then i believe you can gain around 5lbs of new muscle. Realistically your body will not gain more then 1-2lbs of lean muscle each week so those of you expecting to look like the incredible hulk over night are going to be disappointed.

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