5 day dumbbell workout split overview. the workout can be performed for up to 12 weeks. after 12 weeks, you may want to consider increasing the volume within the workout, the weight of the dumbbells you are using, or look into facilities that offer more of a variety of weighted equipment. the program calls for you to work out 5 days per week. Day 1: upper body (strength) 5x5, or 4x6. dumbbell bench press: 5 sets x 5 reps. pick a pair of dumbbells and lie down on a flat bench keeping your feet flat on the ground. position the dumbbells in line with your chest so that your arms form a large u shape and your palms face forward. press the dumbbells upwards by extending your arms and.
Dumbbell workout 2: lower body. bulgarian split squat 4 sets x 8 12 reps. dumbbell romanian deadlift 4 sets x 10 15 reps. goblet squat or dumbbell hack squat 3 sets x 10 15 reps. sliding leg curl 3 sets x 10 15 reps. weighted crunch 3 sets x 20 25 reps. 1 5. recovery between sets. 30 60 seconds. 1 2 minutes. 3 5 minutes . finally, remember to warm up before each and every workout. start with 5 10 minutes of easy cardio to raise your core temperature and get your blood pumping. prepare your muscles and joints by doing a few dynamic stretches and joint mobility exercises. If you want to switch from 5 days a week to three or six days, here are the options for you: 2 days a week dumbbell workout. 3 day dumbbell workout. 4 day split dumbbell workout. 6 day dumbbell workout with pdf. tags: dumbbell exercises, workout routine. 5 day dumbbell workout plan day 1 chest, triceps & calves day 2 back, biceps & hams day. Here is a great dumbbell workout for upper body strength, endurance, and muscle hypertrophy (building muscle). stay tuned after as i'll explain how to do each of these exercises. upper body dumbbell workout: farmer's walk: 3 sets x 30 60 seconds of walking. dumbbell bench press: 3 sets x 8 12 reps. one arm dumbbell row: 3 sets x 8 10 reps side.
Comments are closed.