A) Bicep Curls With Ez Bar ( Narrow Grip ) B) Bicep Curls With Straight Bar ( Wide Grip ) 3-4 sets, 6-8 reps. Exercise 1 Chin Ups. Another Monday = another "Weekly Workout Plan"... 5 days of incredible workouts for you to do this week. Day 4: Dumbbell Lower Body Workout Exercise Sets Reps 1. I’m 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. Push-Pull-Legs Dumbbell Workout Hybrid. In this article, I demonstrate the best 5-day workout routine. WEEK / / to. That's great! Seated Row 2x12-15 rpe 8. Rep Goal: 50 Reps for each movement; Rest Time between sets: 60 seconds; Day … 3-4 sets, 6-8 reps. Dumbbell Stiff Leg Deadlift 4 8 - 10 2. Some of the apps include other equipment as well, but we had to include them because they were just that good. Quick Links. The 15-minute full-body dumbbell workout Get a complete routine done—fast—with just dumbbells. Dumbbells. I eat around 2000 calories a day and since may I have been doing a different 5 day dumbbell plan that has gained me a little muscle however not as much as it should. There’s nothing wrong with this, but it makes split training difficult. Barbell Bench Press – 4 x 6 reps; Incline Dumbbell Press – 4 x 6 reps; Chest Dips – 4 x failure INCLINE DUMBBELL PRESS; DUMBBELL LUNGES ALTERNATE CURLS / / EXERCISES. Follow this program consistently for 6-8 weeks. This four-week plan includes four workouts a week. NOTES. Repeat steps 1-5 two more times to complete the workout. For those looking for a more in-depth resource to teach them how to build muscle, we’ve created a FREE 5 day Muscle Building Email Course. So now you don’t have any more excuses to not make gains. DISCLAIMER 14. Below are three 5 day split workout routines that WILL have you stacking on both size and strength regardless of whether you’re a newcomer or a seasoned gym-goer. Advanced 5×5 Workout 3: Strength and Conditioning. Days: INTENSITY* NOTES *Intensity can be low / moderate / high. Working out for an hour a day, 5 times a week, is a huge time investment. 4. I hope you enjoy this full body dumbbell workout. Inspiring Dumbbell Exercises Chart Printable PDF printable images. FULL BODY WORKOUT ROUTINE OVERVIEW 3 . 3; 10 3; 12 3; 12 3; 12 4; 15. But first, let’s cover what not to do. Main Goal. Ego lifting can be fun sometimes, but it won’t build the consistent gains you are looking for. And while there are certainly people who can make this schedule work and do well with it , 5 consecutive workouts is going to be more than most people can handle (at least in terms of optimal progression) from a recovery standpoint. Definitely dumbbells this week. If you didn't make it through, that's fine. 45_minute_dumbbell_workout.pdf: File Size: 39 kb: File Type: pdf: Download File. There are two main advantages to using this type of routine. 4 Day Dumbbell Workout Routine Tips. Program below: Day 1: Chest, Shoulders, & Triceps Dumbbell Workout 1. THE FULL BODY WORKOUT ROUTINE. When you train 5 days a week, you need to make sure you are being efficient. Notes: EXERCISES. Diet and Nutrition Tips. Exercise 3 Concentration Curls. Workout A. Dumbbell Squats, or Goblet Squats, or Split Squats, or Lunges (choose one) 3 sets of 8-10 reps. 2 minutes rest between sets. This full body workout routine consists of 3 training days per week. With workout 2 your arms are targeted (biceps and triceps). 5 Day Split Workout Example 1. WORKOUT A INTERMEDIATE VERSION 5. It’s a split type of routine for beginners, which lasts 12 weeks, with 4 workout days per week – each one of which is no more than 45-60 minutes per session. Workout Summary. 4 sets x 8 to 12 reps (2 – 5 minutes rest between sets) Exercise 5 Superset Of Dumbbell Shrug And Rope Shrug. Updated March 16, 2020 The aim for beginners to weight training must be to lay the foundations for the intensive workouts that their bodies will eventually be subjected to. And welcome to yet another week here on Tone-and-Tighten.com! Jump to the Routine. 3-4 sets, 6-8 reps. Biceps Workout. If you’re looking for a 4 day dumbbell only routine, try this one. Intermediate. 5 Day Dumbbell Workout Routine - rate please Monday: Legs: Dumbbell Squats – 4 sets, 12-10-8-failure, increasing weight. Workout Routine: My week consists of 5 workouts a week + cardio every day(60min), I also walk to work everyday which adds like 35-40min of walking. This 30-minute, full-body dumbbell workout incorporates basic strength movements that will help you lay a good foundation as you progress in your resistance training. TIME / DIST; TARGET HR. If you missed day 1, no worries! A perfect 5=day split considers more than just what body part is trained each day. Chest. M-F Workout Routine: 5 Day Body Part Split Workout. Exercise 2 Superset Of Bicep Curls. 5 Day Split Workout Examples. 12. 15; 5; Yes; James Michelfelder . You will be amazed how tone and fit you will get just by incorporating weights into your exercise routine and eating right for your metabolic type! The Problems With Most 5-Day Workouts. Exercise 4 Hammer Curls. EXERCISE TUTORIALS 6. DAY 5 FRIDAYS DUMBBELL WORKOUT. A 2-day split dumbbell workout, where half the body gets worked in one workout and half the body in a second workout. Biceps: Dumbbell Curls – 4 sets, 12-10-8-failure, increasing weight. 3 Back Movements; 3 Bicep Movements; DAY 3 - LEGS HYBRID. FOR: GOALS; FRIDAYS WORKOUT. ADDITIONAL COMMENTS 13. Where next? First of all, Congratulations on taking the 30 day challenge! Days: REST TIME. The Plan and theory behind your four-week muscle plan: 1. It’s important to build healthy habits and a positive relationship with the gym. I realised this was because of my form so I have switched to this workout and have fixed my form. Split-training workouts are as numerous as sand grains on a beach. Crush the gym throughout the work week & enjoy your weekends off with this workout split. Reviewing the PewDiePie 5 day dumbbell only workout & making it better. Oct 24, 2018 - This 5 day dumbbell only workout program only requires dumbbells and is perfect for those looking to build lean muscle mass at home or on the go! This is a simple, brutally-effective 5-day workout routine designed to maximize muscle mass while keeping you stage lean. Performing exercises correctly is important for growth and lowering the risk of injury. I also do your home an workout … Dumbbell Split Squat 3 8 - 12 5. ONE ARM EXTENSIONS. If a dumbbell only workout sounds like your cup of tea, you’re at the right place. Each of the four hits a different body part: Workout 1 each week targets your chest and back. Jul 30, 2019 - See 7 Best Images of Dumbbell Exercises Chart Printable PDF. 4 Day Upper/Lower Dumbbell Workout Routine All equipment you need have for this workout is a pair of dumbbells, and it’s perfect for building lean muscle. Hey everyone! Using this routine, you will train one bodypart per day for a duration of 5 days. Note that, all of these apps are not dedicated to dumbbell workouts. Lateral Raises 2x20 rpe 8 Split. 3-4 sets, 6-8 reps. A short metabolic resistance training circuit that can maintain muscle while burning fat. Undertaking a full-body workout such as this 5-day workout routine for beginners gives you your best opportunity yet to transform your physique in a safe, effective and fast way. You will alternate between “workout A” (which is covered in this PDF) and “workout … Build Muscle. WORKOUT A BEGINNER VERSION 4. 3 Shoulder Movements; 3 Leg Movements; Dumbbell Only Bro Split. This will probably be the most unique and challenging workout plan you’ve ever tried. 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