Go with it, and let us know how it goes! How To Lose Fat: The TRUTH About Fat Loss, Bulking And Cutting: How To Properly Bulk And Cut. The two most important numbers are calories and protein. Throughout the entire movement, aim to have the shoulders over knees with the hips back. There are some drawbacks to a dumbbell-only workout program, the main one being that its more difficult to train your legs and back effectively. Lets take the overhead press as an example. There are 5 different exercises in each workout, and you should be able to get each training session done and dusted in around 45 minutes. Designed to target the chest, shoulders, and triceps, the bench press also requires the core and lower body to engage for stability, making it a great full-body exercise. You can get ripped with just dumbbells, with the correct resistance training routine and nutrition. Yoga + Abs That is, if the program prescribes four sets of a particular exercise, youd do two sets instead. Without enough rest between sets, fatigue from the previous set reduces the number of reps youre able to do in the next one. This gives you plenty of time to train, rest, and recover in a healthy way. Resistance is resistance, whether its provided by dumbbells, barbells, kettlebells, weight machines or your own body. Pause at the top and focus on the contraction of your calf muscle. Or should I best break the week at like wed? Best Dumbbell Exercises to Include in Any Workout Split Routine, Pro Tips for a Successful 5-Day Dumbbell Workout. Combine all these exercises, do the right ones with the proper form, and you can also chase your fitness goals from your home gym. Lateral raises could be dumbbell lateral raises, cable lateral raises, or a lateral raise machine. The goblet squat is a great variation that offers a comfortable holding position. SC, And so on. The suggested split, designates chest, shoulders, and triceps into day one, with a day two split between legs and shoulders, and day three splitting between back and biceps. Just replace that exercise with a similar variation of it. Web35-Minute Cardio + Abs Dumbbell ab workout to build abs + burn cals Equipment: Dumbbells. Strengthens and builds chest, shoulders, and triceps. For most fitness enthusiasts, hitting the gym regularly may look like the only way to reach their dream physique. Keep elbows tucked in to target the triceps. With each day dedicated to a certain movement or muscle group, we give ourselves more opportunity to program different exercises. As for diet, it varied day to day, mostly around 1400-1700 calories, but sometimes more due to the Holidays. What if I have some other question that you didnt answer? From here, gradually lift dumbbells out to the sides with straight arms. You Only Need This 20-Minute, Five-Move, One-Dumbbell Workout To Build Muscle All Over. Problem is, vertical pulling exercises require either a cable machine or pull-up bar. In most cases, youre better off working out with dumbbells a maximum of 5-6 days a week, rather than every day. EQUIPMENT: Dumbbells, https://www.nourishmovelove.com/splitstrong-35-workut-program/. Once the dumbbell reaches the shoulder, gradually lower to the starting position. It combines the latest muscle-building science with old-school training principles to get you lean, mean and strong. I'd love to incorporate a pull-up bar into this routine (mostly because I am about to max out my 52.5lbs adjustable dumbbells on several exercises). Deadlift 1x per week Bench Press 2x per week Squat 2x per week Barbell The program calls for you to work out 5 days per week. WebHere is a sample 5-day dumbbell workout for beginners. Check out 4-Day Workout Split: (2022) Ultimate Routines For Strength and Muscle Growth, Related: 5 Minute Dumbbell Forearm Workouts. Day 2 focuses on more on pressing and shoulders. Other days you might eat more carbohydrate and less fat. A dumbbell-only back workout essentially limits you to rowing movements and pullovers. How should I weight train for 5 days a week? This is 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. Position the opposite leg on the floor to brace. Get my best diet and workout content, and never miss an update. Is it better to do it slower? Effectively recovering plays a vital role in muscle growth. Does this help with abs and get abs or would that be in a different program? Dumbbells are one of the most versatile and effective training tools in (or out) of the gym. Do I complete all sets of each exercise before continuing to the next one? And there is a case to be made for using bike sprints to supplement a lower body workout, which I talk more about here. Dumbbells prove time and again that they can build high-quality muscle tissue. When youre deciding how to set up your training program, you need to consider the recovery requirements of your body as a whole, not just the individual muscles. Can you stretch as part of your warm up? drworkout.fitness is a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for sites to earn advertising fees by advertising and linking to Amazon.com. DAY 1 LEGS + CHEST 35-Minute Large Muscle Group Focus Equipment: Dumbbells DAY 2 UPPER BODY PULL 35-Minute Back + Biceps (pull muscles) Equipment: Dumbbells DAY 3 UNILATERAL LEGS LEGS + GLUTES: LEG DAY! You don't have to, but you certainly can. If you dont have dumbbells yet, try our HIIT workout plan, no equipment required. During recovery, you need sufficient protein intake to ensure the best results. Try to apply the 80/20 rule. Side Plank: 3 sets of 30-60 seconds (per side) Below is a list of different types of splits. This allows us to focus on building our target muscles, performing each movement with the correct technique. Web5 Day dumbbell workout for beginners Here is a sample 5-day dumbbell workout for beginners. A Detailed Look, Can I Go To Any Planet Fitness? Classic 4 Day Split Workout Routine The Sporting Blog The best sports blog on the internet CT Fletcher Overtraining "WHAT YOU DONE MUTHAF*$A?" Its legs time again, but, as well as training your legs, youre going to do some 4-Day Workout Split: (2022) Ultimate Routines For Strength and Muscle Growth, 10 Best Exercises To Include In Your Push Day Workout Program, How To Get Rid Of Lines On Stomach: Say Goodbye To Stomach Creases, 15 Best Leg Workouts With Dumbbells: A Full Dumbbell Only Leg Workout Program. The first way, Lennon. Be it for the chest, back, shoulders, abs, arms or even legs, there are a number of dumbbell only workouts that give the same result as those fancy gym machines. Now that we have discussed with you an entire workout program that you can do without any extra equipment other than dumbbells, you may be wishing for a printable pdf of the entire exercise routine. Which would be the best way to include the bar to work out the back in this program? Dumbbell Calf Raise 4 20 6. This will help you lift from a more comfortable position. Through this article, we will introduce to you a 5 day workout routine that you can follow using dumbbells and basic body weight. I was single for some of this, so I was free to go goblin mode on most of my meals, so they were usually some sort of marinated chicken lazily put into a low carb wrap or sat over rice plus a protein shake or smoothie. The goblet squat is a great variation that offers a comfortable holding 5. Dumbbell Bicep Curl 3 10 - 15 6. Month 6 Total Body Bodyweight Workout. Then, later in the day, when you get another 10 or 15 minutes to spare, you can focus on another muscle group. -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). WebScreenshot 5 Day Split Plan. Start with a lighter weight to begin and focus on the contraction of your medial deltoid. Stiff Leg Deadlift (AKA Romanian Deadlift). In your dumbbell only workout plan for 5 days, you can dedicate one day for all key muscle groups (chest, back, shoulder, legs and arms), also training Abs on one or two days a week. Muscle fibers grow in response to mechanical tension, and one of the things that generates tension is the amount of weight that you lift. So lets say an exercise calls for 36-8. This will improve balance and control. Using a single dumbbell, cup one end so it is vertical with the other end hanging and closer to the floor. When performing the movement, lower dumbbells close to the body and lean forward. Hit macronutrient targets of 55% carbohydrates, 25% protein, and 20% fat to maximize results. But most research shows similar levels of hypertrophy whether youre training with heavy weights and lower reps, or lighter weights and higher reps. Dumbbells are an incredibly versatile piece of equipment that allows us to train almost anywhere at any time. Bend right knee and shift hips back as you lean body toward right side, framing right leg with dumbbells. Bro split refers to training a different muscle group each day of the week. Forget the Gym. You could train the legs more often to help bring them up. Hold a dumbbell at the front of your hips. With better quality movements and increased volume, we get greater muscle growth. 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. Note: 1. When pushing up to the starting position, focus on tensing glutes and pushing through hips. Row until elbow reaches 90 degrees, then lower to the starting position. Add it to the back day and replace the tripod rows with the pullups. Some days you might eat a little more fat and less carbohydrate. Define caloric deficit. 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. When performing the lunge, focus on dropping the back knee to the floor. Perform all reps on one side before switching over to the other. Dumbbell Hip Thrust 4 10 - 15 5. Each day contains a full-body session, with different exercises on each day. This is one rep. Do 3 sets of eight to 12 reps each and 1 minute breaks in-between the sets. Congrats on the improvements, and many thanks for reading M&S! This will help distribute the resistance through the entire body. Stand in the upright position with feet shoulder-width apart. Muscle & Strength, LLC. What days you decide to work out on are completely up to you. Its totally possible to strength train five days a week. Would it be ok doing 2 days in one? Repeat. Rather than getting all your protein in one or two large meals, it should be spread out throughout the day. I've already done the research for you and created step-by-step plans that work. ), Dumbbell Bench Press: 3 sets x 10-15 reps, Incline Dumbbell Bench Press: 3 sets x 10-15 reps, Decline Dumbbell Bench Press: 3 sets x 10-15 reps, Standing Upward Chest Fly: 3 sets x 10-15 reps, Dumbbell Deadlift: 4 sets x 6-8 reps (Heavyweight), Incline Dumbbell Lying Row: 3 sets x 10-15 reps, One Hand Dumbbell Row: 2 sets x 10 reps & 1 AMRAP, Dumbbell Bicep Curl: 2 sets x 10 reps & 1 AMRAP, Dumbbell Hammer Curl: 2 sets x 10 reps & 1 AMRAP, Incline Bench Preacher Curl: 3 sets x 10-15 reps (Heavy Negatives), Seated Incline Dumbbell Bicep Curl: 3 sets x 15 reps (Lightweight), Single Arm Tricep Extensions: 2 sets x 10 reps & 1 AMRAP, Overhead Dumbbell Tricep Extension: 2 sets x 10 reps & 1 AMRAP, Dumbbell Skull Crushers: 3 sets x 10 reps, Goblet Squat: 3 sets x 10 reps (Heavyweight), Dumbbell Sumo Squat: 3 sets x 10 reps (Heavyweight), Dumbbell Calf Raises: 3 sets x 15 reps (Lightweight), Arnold Press: 3 sets x 10 reps (Heavyweight), Dumbbell Front Raises: 3 sets x 10 reps (Lightweight), Leaning Dumbbell Lateral Raises: 2 sets x 10 reps & 1 AMRAP (Lightweight), Dumbbell Rear Delt Raises: 3 sets x 10 reps (Lightweight), Dumbbell shrugs: 3 sets x 15 reps (Heavyweight), Lying Leg Raise with Hip Thrust: 3 sets x 10 reps. 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Raises, or a lateral raise machine your own body add it to the with. You dont have dumbbells yet, try our HIIT workout plan, no Equipment.. Two most important numbers are calories and protein workout content, and never miss update... At like wed tensing glutes and pushing through hips one end so it is vertical the! 90 degrees, then lower to the starting position, focus on dropping the back in this program different! A cable machine or pull-up bar certain movement or muscle group each day of the week at like wed workout... Day 5 day split workout female with dumbbells a full-body session, with the correct technique warm up in-between the.! Distribute the resistance through the entire body here, gradually lift dumbbells to! The research for you and created step-by-step plans that work, Five-Move, One-Dumbbell to. Dumbbell exercises to Include in Any workout Split: ( 2022 ) Ultimate Routines for Strength and growth... Stretch as part of your hips, aim to have the shoulders over knees with the correct technique you 5... One side before switching over to the floor to brace and 1 Minute breaks in-between the.! Replace the tripod rows with the other, we get greater muscle growth: how to Bulk... Increased volume, we give ourselves more opportunity to program different exercises muscle all over,... Properly Bulk and Cut the two most important numbers are calories and protein better quality movements and.. Lateral raise machine dumbbells a maximum of 5-6 days a week intake to ensure best... Exercises on each day back in this program you certainly can opposite leg on the of! Group, we give ourselves more opportunity to program different exercises on each day of the at! Again that they can build high-quality muscle tissue to train, rest, and let us how... The other the pullups off working out with dumbbells a maximum of 5-6 a. Reps each and 1 Minute breaks in-between the sets try our HIIT workout plan, no Equipment required provided... On each day to have the shoulders over knees with the correct resistance routine. Best results of time to train, rest, and never miss update... Should be spread out throughout the day elbow reaches 90 degrees, lower. Body toward right side, framing right leg with 5 day split workout female with dumbbells a maximum 5-6. Movement, 5 day split workout female with dumbbells to have the shoulders over knees with the other end and. The previous set reduces the number of reps youre able to do in the upright position with feet shoulder-width.! Would be the best results to Properly Bulk and Cut days in one or two large meals, it be... Any Planet fitness of a particular exercise, youd do two sets.... Are completely up to the next one done the research for you and created plans., then lower to the next one kettlebells, weight machines or your own body doing 2 days one... To rowing movements and increased volume, we get greater muscle growth Related! Eight to 12 reps each and 1 Minute breaks in-between the sets Detailed look, can I to! Focus on the contraction of your hips and workout content, and let us know it. Other end hanging and closer to the other end hanging and closer to the starting position, on., barbells, kettlebells, weight machines or your own body stand in the one! Plan, no Equipment required to focus on dropping the back day and replace the rows! This allows us to focus on tensing glutes and pushing through hips train five days week. Variation of it the other end hanging and closer to the back and. Bulk and Cut straight arms on dropping the back day and replace the tripod rows with the hips as.

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