This particular dumbbell four week of training at home is best for men and women that are busy that do not have time that is much on their hands to train. It can be done in 15 minutes and produces results that are great in strength and size.
This program consists of 3 workouts each week with more than one day of rest between workouts. An ideal training week might look something like this:

Monday - Training
Tuesday
Wednesday - Training
Thursday
Friday - Training
As you can view the weekly division above you get 3 days of training with 1 day off in the middle and the weekend off to recover. Feel free to modify the training days to meet up with their own needs.
Every week you will do just 3 years and 4 repetitions for every exercise. The three exercises were implemented in a great set continuously, without rest between exercises. After the very last rest period is 30 60 seconds and repeat 10 times.
The weights ought to be reasonably strong and should not be able to lift in excess of 8 reps. The very first set could seem easy, Phenq discount code but as setting up increasingly will notice incredibly rapid reduction in the amount of repetitions you are able to do.

Week 1
Dumbbell Deadlift
Dumbbell shoulder press
Chin ups

Week 2
Incline Dumbbell Chest Press
Squats
One arm dumbbell rows