This program is a 4 day split using ONLY dumbbells! You may complete this program at home OR at the gym. This program is great for beginners and/or you are short on time! When performing these movements, focus on the tempo and create a mind to muscle connection. Ex) Be intentional during your workout and focus on perfecting form and feeling the workout in the specific muscle you wish to target. Tempo: Ex. 3010 = 3 second negative, 0 second pause at the bottom, 1 second positive, 0 second pause at the top. You can think of it as 3-1 or 3 seconds down, 1 second up