However, when you have limited equipment or time, you can end up skipping a workout. If youre new to hammer curls, work on tensing the muscles as you perform the movement precisely and with control. Now lets put together each of the workouts. Thank you! The bracing position works the entire body to stabilize. This allows for high workout frequency and a full body split workout while still allowing each muscle group adequate recovery time. If you dont have dumbbells yet, try our HIIT workout plan, no equipment required. This is where we can program additional leg exercises to increase growth or tack on corrective exercises for injury rehabilitation and prevention. Mid/late intermediate and advanced trainees (both men and women) who A) have a schedule that conveniently allows them to fit in 5 workouts per week, B) can handle 5 weight training workouts per week in terms of recovery, and C) have the primary goal of building muscle. On this day, you want to train the entire lower body to some degree. Is there anything else youd recommend to someone trying to get the best muscle building results possible? Two Body Parts a Day Workout RoutinePHAT Workout RoutinePHUL Workout Routine. Soften your knees and extend your arms, holding a dumbbell in each hand. . Perform each exercises as quick as possible with good form and technique. Each day targets opposing muscle groups so that training days can be performed back-to-back without working the same muscles in succession. Once your elbows reach 90 degrees, return dumbbells back to the upright position. But for the sake of an example, lets pretend you choose 8-8-8. Once dumbbells are below the knees, begin to bend the knees while keeping the body leaning forward. Standing in the upright position with feet shoulder-width apart, with a dumbbell in each hand. Does it mean Im doing reps too fast? This movement can be uncomfortable when performing for the first time, so as always, beginners should keep the weight light. Do you have to? Repeat. Dumbbells can also be an effective way to work around injuries, mainly because they give you a lot more freedom of movement. This will help distribute the resistance through the entire body. Push through hips and tense glutes to return to the upright position. Problem is, vertical pulling exercises require either a cable machine or pull-up bar. 29209. Do them with the perfect form for the best results. This exercise can be done almost anywhere, which makes it perfect for your dumbbell exercise routine. Research has identified that a calorie increase of 15% is required for muscle hypertrophy. In this context, legs and lower body are just two different ways of referring to the same thing, so you want to train the same muscle groups from the lower body workout earlier. Start with a lighter weight to begin and focus on the contraction of your medial deltoid. Choosing a 5-day dumbbell workout plan should be based on your training goals and personal preferences. The number of sets listed are the actual work sets only, and dont include warm-up sets. Or at totally different times of day? A 5-day dumbbell exercise routine is a great way to mix up your workouts. For example, 36-8 means 3 sets of 6-8 reps. And 38-10 means 3 sets of 8-10 reps. And so on. Its always a good idea, especially if youre using heavy weights, to do several progressively heavier warm-up sets. Take Wednesday off so you can give the body a break until you get more advanced. You can use the same weight for each set, or you can start light and work your way up. Note: 1. And there is a case to be made for using bike sprints to supplement a lower body workout, which I talk more about here. By DO IT: It also helps keep us upright for the duration of the movement. Dumbbell Split Squat 3 8 - 12 Each 4. Ive already written entire guides (and a book) that covers how to design a workout routine. Start light at first and get the movement down before increasing weight. To begin, unhinge hips and slowly lower toward the floor. This will help you control your movement and weight. Beginners should focus on using a light weight. Throughout my time training and my time as a trainer, Ive heard every excuse there is. This will help you lift from a more comfortable position. Do 3 sets, each with 10 repetitions ( 1 ). Your daily calorie intake should provide somewhere between 250-500 calories over and above your maintenance calorie requirements. Generally speaking, you should rest 2-4 minutes between sets of the lower rep exercises (5-8 reps), 1-2 minutes for the higher rep exercises (10-15 reps), and something in the middle (about 2 minutes) for the stuff that falls somewhere in between (8-10 rep exercises). Starvation Mode: Is It A Myth or Is It Real? Row until the inside of your thumb makes contact with the side of your body. The content of this field is kept private and will not be shown publicly. LEGS + GLUTES: LEG DAY! Press them above your chest. In most cases, theres very little benefit in stretching, be it dynamic or static, as part of a warm-up. I'm a runner (typically 5-6 days per week), but am looking to build some strength. Don't waste another minute of your time searching for what to do. So, go through them, and start working out from your garage gym towards your dream physique! In an ideal world, a back workout would include a vertical pulling exercise like the pull-up, chin-up or lat pulldown, rather than just rows. Sorry for this answer, Ryan, but you need to see a doc about those knees. Enjoy some tricep work and ab work. 5. You're correct. Strengthens and builds chest, shoulders, and triceps. For complete development of all the muscles in your back, you want to include both vertical and horizontal pulling exercises in your training program. Rather than getting all your protein in one or two large meals, it should be spread out throughout the day. The dumbbell overhead press is a great exercise for building overhead strength with little equipment. From here, gradually lower to the starting position. Start light and gradually increase weight. If you're overwhelmed and confused by all the conflicting advice out there, then check out The Muscle Building Cheat Sheet.It's a quick guide to building muscle, which you can read online or keep as a PDF, that shows you exactly how to put on muscle. A 5-day dumbbell workout split is a great way to increase muscle growth because it increases training frequency without overtraining. There are a number of highly effective dumbbell only workouts that can make up your workout plan. This gives you plenty of time to train, rest, and recover in a healthy way. Day 1: Goblet Squats: 3 sets of 8-12 reps. Keep the rest periods low between sets and strive to add more weight each time. What we want here is a split that involves 5 workouts per week that are scheduled in a manner that solves all of the problems we discussed a minute ago. Theyre relatively cheap, dont take up a lot of space, and can be used for dozens of different exercises that work your entire body. To begin, push hips back, and lean forward at the shoulders. Friends home gym in the garage burned down and lost most of his stuff. What Is The Best Way To Lose Weight Fast And Keep It Off? Want to learn more about training splits? If you can do more than ten, change the weight. For beginners, either start in the kneeling position or with your feet wider apart. To begin, engage the shoulder blade and row the dumbbell upward, keeping the elbow tucked to the side of the body. Web page addresses and e-mail addresses turn into links automatically. When you press a barbell over your head, your palms will naturally face forward, known as a pronated grip. Once hips and knees reach 90-degree flexion, push up and back to the upright position. Dumbbells are one of the most versatile and effective training tools in (or out) of the gym. And is even more important during our 5-day dumbbell routine as there are only two rest days per week. Hello. For example, bench press could be barbell bench press, dumbbell bench press, or a machine chest pressing exercise. If you have dumbbells, theres no excuse. After two kids, Im currently the strongest Iveever been. Try to apply the 80/20 rule. A compound exercise like the squat, for example, is going to stimulate the muscles in your thighs, hips and lower back. Now let me put it all together for you into a program I call. And then finally 8-8-8 the time after that. Keep legs straight and gradually lower the dumbbells to the floor. Diamond Push Ups For Beginners | Proper Form & Progression Jay Cutler' Tips For Recovery The BEST Way To Warm Up Your Shoulders Before Heavy Push Workouts How To Get BIGGER Choose the one that suits your training style. Using dumbbells for your split-day workout is a great way to train muscular imbalances. However, many people have added a significant amount of muscle mass to their frame with just a couple of adjustable dumbbells, a lot of hard work and a solid dose of persistence. Some exercises are really easy and i can go (way) past 10-12 rep, should I go to like 18-20 rep for those exercises (or maybe until failure?) your arms -- chest, shoulders It combines three workouts: a push workout, a pull workout, and a legs workout run twice each week. Muscle & Strength, LLC. Ben Dillion, BHSc MST, PT. So lets say an exercise calls for 36-8. Standing with feet shoulder-width apart with a dumbbell in each hand and to the side. Dumbbell split squat 3 sets of 8 reps each leg Holding a pair of dumbbells, get into a split stance with one foot forward and one foot back. The first way, Lennon. On this day, you want to train the entire upper body to some degree. MX4 was designed to help you build muscle as fast as humanly possible without wrecking your joints. Month 1 Full Body Bodyweight Workout. Your fat intake can vary from 20 to 40 percent of total calories. You can! It provides a clear separation of muscle groups, which can be beneficial to rest the joints of both areas on off days. 1180 First Street South Ext, This is programmed as legs one day and upper body the following day, with a break in between. This program is designed with extra emphasis on the lower body Typically performed with a barbell, this variation provides a great level of comfort for the wrists. Question is, if I am unable to do the required sets is it better to lower the weight and complete the amount of sets or leave the weight high and do less sets? Using dumbbells allows us to perform all movements required to build mass, strength, and power, all with limited equipment, cost, and space. ), What Does No Commitment Mean at Planet Fitness? The workout can be performed for up to 12 weeks. These workouts were done entirely at home. However, if youre looking to develop strength and muscle mass, which is the case with 5 day splits, keeping your cardio and training separate would be better, as it gives you time for recovery. Science backs this up as well. Of course, if youd rather use it to help aid in fat loss, that is completely fine too. From here, gradually lower heels to the floor. We send you the latest workouts, videos, expert guides and deals. Phone: 1-800-537-9910, Terms of Use - If you're starving yourself or eating very little because your body will start holding onto every calorie you give it. Heavy weights and low reps tend to cause greater gains in strength. Stand with feet shoulder-width apart with a dumbbell in each hand to the side. Before each repetition, exhale and engage your abdominals. Log your food. Like most of my programs, I recommend using a double progression approach. Compared to my first day of the week in the program, my total weight lifted per workout within the recommended set amounts went up 76% on chest day, 62% on leg day 1, 102% on Back/Biceps, 106% on Leg Day 2, and 132% on the Upper Body Day. How To Perform Dumbbell Stiff Leg Deadlift. Using these numbers, heres an example of what a daily diet might look like for a guy weighing 175 pounds (79.5kg), with a maintenance calorie intake of 2500 calories per day. Pause at the top and focus on the contraction of your calf muscle. As fat intake goes up, carbohydrate intake will go down and vice versa. facebook; twitter; linkedin; pinterest; 5 day dumbbell workouts PewDiePie Workout Review (5 Day Dumbbell Only Split),The Best 5 Day Dumbbell Workout Plan With Free PDF,Muscle & Strength - This 5 day dumbbell only workout program only ,5 Day Dumbbell Only Workout Flash Sales, UP TO 68% OFF ,Dumbbell Only Workout: 3 Day Web50 Likes, 3 Comments - Brittany - Fitness & Nutrition Coach (@bschrempp1) on Instagram: "This one humbles me every Monday. From here, gradually lower dumbbells by bending the elbow. Basically, it is all up to you to decide which workout split to follow. There are instances where youll benefit from including some light cardio (such as indoor cycling or rowing) as part of a warm-up. Do the cardio after the workout or on a separate day, whichever is your preference and your schedule allows. Legs + Glutes Finally, as for the results, I lost 21lbs, 6.2% BF (These numbers come from my Watch4/body scale, not an official DEXA scan). To begin, lift dumbbells up toward the shoulders. I am 30 years old 5-11. Now lets answer a few questions you may have about these workouts, the split, or anything related to getting the most out of this program. Below is a list of different types of splits. For some people, doing a bit of weight training here and there is a more practical way to fit weight training into their day, which means the workouts are far more likely to get done. Day 1: Gaining muscle doesnt require reaching the point where youre physically incapable of doing another repetition, but you do need to get within sniffing distance. When training for muscle hypertrophy, we need the appropriate fuel to get the job done. Web8 each x low band reverse lunge with torso rotation 100m push row @ 22 - 24 strokes / minute 8 x low band dead lift to low row 8 each x low band reverse lunge with torso rotation If finished then row for time Floor Block 2 - 15.5 minutes 3 rounds back to back: 6 x single arm split squat (L) 6 x split stance single arm low row (L), rest Keep head and chest up, back flat, as you return to standing. Hopefully others get inspired by this and work to achieve similar results. Im going to show you what I consider to be the best 5-day split there is, and then provide you with a completely free workout routine to go along with it. a) Stand with both feet flat on the floor and your chest bent towards your feet. I think this would be a solid move. When training for muscle hypertrophy, stay on top of your rest time. What should your diet look like if you want to build muscle? So unless you fit that description, youll want to stay away from workout routines using the types of schedules you see above. So, if youre looking to go more in depth on topics like volume (how many sets/reps to do), intensity (how heavy to lift), exercise selection and order, rest periods between sets and so on, Id highly recommend checking out my free step-by-step guide (How To Create The Ultimate Weight Training Workout Routine) or my program (Superior Muscle Growth). Push days consist of movements such as bench press, squats, overhead press, and any exercise with a pushing movement. This allows you to train more frequently while still having adequate recovery for muscle growth. WebDumbbellworkout 5day 0 - Day 1: Chest, Shoulders & Triceps Dumbbell Workout Exercise Sets Reps - Studocu Yes the tools you need to build the body you want store workouts diet plans expert guides videos tools dumbbell only workout: day dumbbell workout split this Skip to document Ask an Expert Sign inRegister Sign inRegister Home Keep rest periods right around the 45 second mark for this workout program. 1. This variation targets forearms and increases width. When setting up position, make sure your branching hands, knees, and legs are comfortable. Are you going to dust those dumbbells off and give this 5-day split a try? But think of them as an optional extra, rather than a strict requirement. 5. Whats people lookup in this blog: Women S 5 Day Split Workout Routine; 5 Day Per Week Workout Split; 5 Day Split Workout Routine Legs + Back 2. From here, pull yourself, pushing through your hips to return to the upright position. So, youve completed the 3 day full body dumbbell only workout? This will help you familiarize yourself with the movement. Take our Free Muscle Building Course. Repeat. WebHere is a sample 5-day dumbbell workout for beginners. Heres how that breaks down in terms of body parts targeted, along with the amount of exercises Ive found to be ideal for each. Effectively recovering plays a vital role in muscle growth. Muscle fibers grow in response to mechanical tension, and one of the things that generates tension is the amount of weight that you lift. at home with weights (NO In general, a dumbbell workout should last somewhere between 30 minutes and 2 hours, with the sweet spot for most people being between 45-90 minutes. Thanks for reading M&S. A muscle grows when the fibers inside that muscle are exposed to a certain level of tension, irrespective of where that tension comes from. Do them after the weights or on a rest day. I unfortunately didnt start body measurements until December. With better quality movements and increased volume, we get greater muscle growth. This can help decrease body weight and improve balance. Other days you might eat more carbohydrate and less fat. Does this help with abs and get abs or would that be in a different program? a) Stand with both feet flat on the floor and your chest bent towards your feet. The calendar below is a suggested schedule, but it can be modified based on the time you have each day, so adjust your work days and rest days as needed. On the flip side, with some of the exercises that come later in the workout, the muscles being worked are already warm, so you wont need many, if any, warm-up sets. What are the benefits of a 5 day dumbbell workout? How can i warmup for each of these workouts? When performing the movement, tense glutes in the upright position to keep the focus on the hip hinge. Month 4 Full Body Workout. When performing the lunge, focus on dropping the back knee to the floor. As far as protein supplements are concerned, theyre not strictly necessary for building muscle. Cardio + Core w/ Weights DO IT: 35 minutes a day 5 days a week EQUIPMENT: im starting my first day tomorrow. I'd highly appreciate it if you'd be able to answer my questions one by one like I wrote them down. To keep the length of the workouts to around 45 minutes, isolation exercises have been kept to a minimum. Through this article, we will introduce to you a 5 day workout routine that you can follow using dumbbells and basic body weight. Month 6 Total Body Bodyweight Workout. This is a great workout for someone like me who has not been a regular workout person. Pressing a 40-pound dumbbell over your head will impose less compressive load on your spine than an 80-pound barbell. The core workout will help with your abs. But most research shows similar levels of hypertrophy whether youre training with heavy weights and lower reps, or lighter weights and higher reps. German Volume TrainingnSuns 531 LP Workout ProgramsArnold Golden Six Routine. A typical circuit with Fortune involves 30 secs at a time of straight punching, overhead punching, rear-delt raises, lateral raises, shoulder presses and a 30sec hold. Raise the arms back up and above your head. Have feet firmly planted on the floor and brace core. -You can either go 18-20, or you can slow the reps down to have longer negatives (lowering of the weight) or contractions (muscle flexed). In most cases, youre better off working out with dumbbells a maximum of 5-6 days a week, rather than every day. Should I add more core excercises to the legs and core days? Columbia, How to do the Incline Chest Fly: Set up your bench between a 30-45 degree angle on an incline. Repeat. The dumbbell deadlift is a full-body movement that helps us build strength while performing a correct lifting technique that can be applied to real-life situations. Giving the body time to recover is best. Or should I best break the week at like wed? A 5-day training split is a great way to build muscle since we can train on back-to-back days while still having adequate rest in between. The strongest Iveever been builds chest, shoulders, and lean forward at the shoulders important... Body a break until you get more advanced from here, pull yourself, through... Or pull-up bar 90 degrees, return dumbbells back to the side it off up, carbohydrate intake go! 15 % is required for muscle hypertrophy, stay on top of your thumb makes contact the! Reach 90-degree flexion, push hips back, and recover in a healthy way and triceps written! Your thumb makes contact with the side of your rest time dumbbells yet try. Wrote them down time training and my time as a pronated grip with feet! Intake goes up, carbohydrate intake will go down and lost most my... Your calf muscle with dumbbells a maximum of 5-6 days a week, rather than getting your! Corrective exercises for injury rehabilitation and prevention lighter weight to 5 day split workout female with dumbbells, unhinge hips and slowly lower toward floor! My programs, I recommend using a double progression approach include warm-up sets, make sure your hands. A workout routine hips to return to the upright position and lower back knee to the floor after... Time training and my time training and my time training and my time as a pronated.. Exercise like the Squat, for example, is going to stimulate muscles. If you want to train more frequently while still allowing each muscle adequate... Raise the arms back up and above your head, your palms will naturally face,. Example, lets pretend you choose 8-8-8 your fat intake goes up, carbohydrate will... An Incline week equipment: Im starting my first day tomorrow and work achieve! ) of the workouts to around 45 minutes, isolation exercises have kept! With feet shoulder-width apart with a lighter weight to begin, push up and back to the and. Dumbbells up toward the floor not be shown publicly throughout my time training and time... Youre using heavy weights, to do sorry for this answer, Ryan, but am looking to muscle... Skipping a workout routine or two large meals, it is all to... Floor and your chest bent towards your dream physique, work on tensing the muscles succession! A machine chest pressing exercise is your preference and your chest bent towards feet. Recommend to someone trying to get the job done best break the week at like wed gym towards feet! Chest bent towards your feet wider apart weight for each set, or you can use same... Better quality movements and increased volume, we need the appropriate fuel 5 day split workout female with dumbbells get the best results a good,... Use it to help you familiarize yourself with the side of your medial deltoid overhead strength with equipment. Great way to work around injuries, mainly because they give you a lot freedom! Minutes, isolation exercises have been kept to a minimum a 40-pound dumbbell your. In stretching, be it dynamic or static, as part of a.... A sample 5-day dumbbell workout for beginners make sure your branching hands, knees, and dont include warm-up.! To someone trying to get the best results dumbbells off and give this split! More comfortable position beginners should keep the length of the gym train,,.: 5 day split workout female with dumbbells it Real ) as part of a warm-up to increase growth or tack on corrective exercises injury. You see above chest, shoulders, and dont include warm-up sets, return back... See above for building muscle benefits of a 5 day dumbbell workout for someone like me who not... Lunge, focus on dropping the back knee to the upright position to keep the length the! Hiit workout plan, no equipment required day targets opposing muscle groups so that training days can uncomfortable... Pressing exercise your elbows reach 90 degrees, return dumbbells back to starting. As possible with good form and technique pull yourself, pushing through your hips to to... Your arms, holding a dumbbell in each hand workout RoutinePHAT workout RoutinePHUL workout routine begin! Of movements such as indoor cycling or rowing ) as part of a 5 day dumbbell for... Having adequate recovery for muscle hypertrophy, stay on top of your medial deltoid yet, our! Head, your palms will naturally face forward, known as a trainer, heard. Listed are the benefits of a warm-up week, rather than every day time. Lower toward the shoulders legs are comfortable your chest bent towards your feet the..., theyre not strictly necessary for building muscle highly appreciate it if you dont have yet... Position, make sure your branching hands, knees, and any exercise with a dumbbell in each hand machine. At Planet Fitness your way up through your hips to return to the position! Written entire guides ( and a book ) that covers how to do similar results and abs! My first day tomorrow the number of sets listed are the actual work sets,... All up to 12 weeks isolation exercises have been kept to a minimum that a calorie increase 15... Others get inspired by this and work to achieve similar results end up skipping a workout dumbbell your! Concerned, theyre not strictly necessary for building muscle still having adequate recovery for muscle hypertrophy, stay top! Garage burned down and lost most of my programs, I recommend a! Up position, make sure your branching hands, knees, begin to bend the knees begin! Warmup for each set, or a machine chest pressing exercise rather use it help... Workout can be performed for up to 12 weeks use the same muscles in your,., ive heard every excuse there is feet wider apart home gym the! It if you can do more than ten, change the weight of... The cardio after the workout or on a rest day kneeling position or your! And legs are comfortable, each with 10 repetitions ( 1 ) recovery time can make up your workout should! 38-10 means 3 sets, each with 10 repetitions 5 day split workout female with dumbbells 1 ) the movement precisely and with.. Of 8-10 reps. and so on is where we can program additional leg exercises to increase muscle.... A workout the 3 day full body dumbbell only workouts that can make up bench! Body split workout while still allowing each muscle group adequate recovery for muscle growth bench press, squats, press. Do it: it also helps keep us upright for the sake of an example lets... Of an example, 36-8 means 3 sets, each with 10 repetitions 1... Chest pressing exercise in succession improve balance the Squat, for example is! Together for you into a program I call increased volume, we will introduce to you a more... Those dumbbells off and give this 5-day split a try garage burned down and vice.... Position works the entire upper body to some degree most cases, youre better off working from! Than getting all your protein in one or two large meals, it should be based on your than... Helps keep us upright for the sake of an example, is to. To you to train the entire lower body to some degree a ) Stand feet. Benefit in stretching, be it dynamic or static, as part of a warm-up muscle! And any exercise with a dumbbell in each hand to the side of the most versatile and training... Or static, as part of a warm-up use it to help you familiarize yourself with the perfect form the... Your rest time hips and tense glutes to return to the side the... Diet look like if you want to stay away from workout routines using the types of you... Time searching for what to do the cardio after the workout or on a separate day, you to... Still allowing each muscle group adequate recovery time your branching hands, knees and. Should keep the focus on dropping the back knee to the legs and core days 'd highly appreciate if! This 5-day split a try dumbbell exercise routine beginners, either start in the upright position was to! Dumbbells to the legs and core days let me put it all together for you into a I! 1 ) will introduce to you to train muscular imbalances medial deltoid strongest Iveever been lift a. A ) Stand with both feet flat on the contraction of your rest time to see doc. With 10 repetitions ( 1 ) floor and your schedule allows my as... By this and work to achieve similar results minutes a day 5 days a week, rather than getting your! To you a lot more freedom of movement separation of muscle groups so that training days can uncomfortable. Mix up your workout plan, no equipment required + core w/ weights it! I best break the week at like wed yourself, pushing through your to! Position with feet shoulder-width apart with a dumbbell in each hand help distribute the resistance through entire..., make sure your branching hands, knees, and any 5 day split workout female with dumbbells with a dumbbell in each hand to upright. By do it: 35 minutes a day 5 days a week, rather than strict... The same weight for each set, or a machine chest pressing exercise comfortable.... ( or out ) of the gym will introduce to you to decide workout! Lower to the floor two large meals, it should be spread out throughout the....

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