Incline Dumbbell Flys. The dumbbell clean hits your quads, shoulders, arms and back in one move — ideal for a full-body burn if you're short on time and shorter on equipment. Chest. The 4-Week Dumbbell Workout Plan Part 1: Chest And Back Have you ever wanted to build a new body with wider shoulders, a broad chest, big biceps and triceps, and a well-defined set of abs? Lost about 20lbs. 5 day workout routine for men to gain muscle – IFBB PRO Robert Timms . This is an easy workout to follow because you can time it with the typical work schedule of of the average office worker. Firstly, you can train the body part with all out effort and intensity. 5 day workout routine building-muscle101.com Workout Overview The following 5 day workout routine is based on a 5 day split. No Problem. Let’s get down to the workout I use that turned me pro with the IFBB. 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. 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! 4 sets x 8 to 12 reps (2 – 5 minutes rest between sets) ... Day 3: Legs & Core . Incline Dumbbell Bench Press 4 8 - 10 3. Dumbbell bench press – 4 sets of 8 reps. Cable seated rows – 4 sets of 8 reps. Incline dumbbell press – 4 sets of 10 reps. Seated Dumbbell Calf Raise 3 20 60 seconds Day 4: Upper Back and Abs Exercise Sets Reps Rest Two Arm Dumbbell Row 3 15 - 20 60 seconds Dumbbell Pullover 3 15 - 20 60 seconds Bent Over Rear Delt Fly 3 15 -20 60 seconds Dumbbell Shrug 3 15 - 20 60 seconds Weighted Crunch 3 20 60 seconds Dumbbell Knee-In 3 20 60 seconds Day 5… Warm Up 3 sets x 6 – 10 reps (2 – 5 minutes rest between sets) Dumbbell … There are two main advantages to using this type of routine. The important thing to remember is that this schedule will allow ample rest and … DAY 5 ~ 30 Day Dumbbell Challenge ~ Arms, Chest, Back, Shoulders & Abs First of all, Congratulations on taking the 30 day challenge! Workout 5. 1. In this article I will be explaining how to structure your split as well as covering the benefits of performing it. This exercise is similar to the above exercise, except you’ll be using the workout bench again! Dumbbell Floor Press 3 8 - 12 4. If you are looking for a workout split you can do over 3 days […] 1A. Chest press machine – 4 sets of 12 reps. Face pulls – 4 sets of 12 reps. Finish strong with your last 5-System workout, then take a day or two off from lifting before starting into your next phase of training. 5-day splits allow one day each week to fully break down the muscle tissue with complete intensity then having a full week to recover. Triceps Here are 5 days split dumbbell workout routine for fat loss. Keep it simple and you can absolutely smash a 30-minute dumbbell workout in the time it takes to cook up a quick Nigel Slater dinner. Eccentric DB push-up x10 1B. Using this routine, you will train one body part per day for duration of 5 days. Barbell Bench Press – 4 x 6 reps; Incline Dumbbell Press – 4 x 6 reps; Chest Dips – 4 x … Dumbbell Tricep Kickbacks 3 8 - 12 Day 2: Legs & Core Dumbbell Workout … If you complete every rep of every set, great job. Thanks to Pewds for inspiring me to finally care about my health. Workout 5.2 – Legs. Thanks for the kick to … Pectorals (chest) Dumbbell flyes. Bent over barbell rows – 4 sets x 10 reps. Dan demonstrating dumbbell clings in day 2 of workout 5. This type of workout plan is an excellent choice for adding muscle to your frame. A post shared by humanfitproject (@humanfitproject) on Sep 8, 2018 at 10:03am PDT. This routine will allow you to maximize your training while allowing for optimal rest and recovery times. Standing Dumbbell Press 4 8 - 10 5. I would recommend doing a short 20-30 minute cardio session post workout at least twice a week for optimum muscle growth and recovery.. The 4-day 2-dumbbell workout plan Day 1: Upper Body . How Hold a dumbbell in each hand with palms facing each other. 5 day Split Workout Routine : 5 days on 2 days rest. 5. lost and feel great. Rest 45-60 seconds. Day 1: Chest, Shoulders & Triceps Dumbbell Workout Exercise Sets Reps 1. Consistency is key here, so build up momentum with this 5-day workout routine for weight loss and muscle gain. Been doing 5-day dumbbell workouts since "Workout Review". The idea behind a 5 day split is that you dedicate each of the 5 days to a major muscle group. Cardio and Conditioning Tips. The 5-Move, Full-Body Muscle Workout Set a timer, then perform the exercises in order. ... shoot for 1.2-1.5 grams per body kilogram per day. 5 Day Split Workout Example 1. 5 Day Workouts Lower Ab Workouts Fit Board Workouts Dumbbell Only Workout Ace Fitness Workout Splits Muscle Building Workouts Muscle Mass Workout … Sample Full Body Dumbbell Workout. 5-Day At Home Workout Routine Workouts you can do without any equipment. Pull-up/chin-up x10. 15-minute workouts: This 31-day dumbbell routine will tone and strengthen your entire body This one-month plan will give you a full-body workout using just a pair of dumbbells. The metabolic circuit component of the program is split into two workouts, TRX Metabolic Workout A and B. Notes: This was barbell squats in the original routine, so in this workout, we’re simply replacing it with a dumbbell squat variation. The goal: to work each muscle safely but intensely, using the most challenging weights that allow you to complete all of your reps and sets with good … One Leg Dumbbell Deadlift If you want to burn some extra calories and fat, then follow these HIIT and Crossfit exercises as they accelerate your weight loss process. DB alternating bent-over row x10 (each side) 1C. 4. So, on chest day, you will dedicate your entire workout to training chest, and will perform around 6 – 8 exercises for this muscle group. One of the most popular workout regimes among people who are serious about training is a five day workout program, sometimes called a five day split. 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. Lat pull downs – 4 sets x 12 reps. Sets 4 Reps 10 Rest 60sec Tempo 2010. About 20lbs. You can pick whichever one you like best. 2 sets of 8 each arm. so far, and feel the healthiest I have in a while. Once you’ve completed 6-8 weeks of this workout routine, upgrade to this 12-week advanced 12-week mass building transformation workout … Although the workout is designed for beginners it will allow for more training flexibility in terms of exercise selection and repetition/set schemes. View this post on Instagram . Day 1 – Strength A Day 2 – TRX A Day 3 – Recovery Day 4 – Strength B Day 5 – TRX B Day 6 – Recovery Day 7 – Recovery. Quarantine? Squats – 3 sets … Day 7: Arms; For the best results, stick to this plan for 6-8 weeks before taking a break. Do four 1-minute intervals of each move, doing reps for 40 seconds, then resting for 20 seconds. You train Mondays through Fridays and rest on the weekend.s You can hit the gym and do your sessions before work, during lunch break or after work. The sessions in your 5-day workout routine will be intense, but relatively short. Arm dumbbell rows – 4 sets x 10 reps. Pull-ups – 4 sets to failure . All of the workouts in Kalev’s program average less than 45 minutes, warm-up included. Using this routine, you will train one bodypart per day for a duration of 5 days. 5 DAY MASS PLAN EXTREME TRAINING PLAN The following 5 day workout routine is based on a 5 day split. Stiff-legged dumbbell deadlifts. 5 Day Beginer Workout Routine Description This is a 5 day workout routine designed for beginners. 5 Day Split Dumbbell Workout For Fat Loss. It involves working a different muscle group every day, and comes together as the best 5 day workout … Dumbbell Bench Press 5 8 - 10 2. Article by Muscle & Strength. 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. Seated Dumbbell Press 4 8 Dumbbell Front Raise 3 8-10 Dumbbell Lateral Raise 5 12, 10, 8, 8, 6 Dumbbell Reverse Fly 3 10 Tuesday - Back Exercise Sets Reps Wide Grip Pull Up 7 12 down to 6 Bent Over Barbell Row 4 12 One Arm Dumbbell Row 3 10 Deadlifts 4 10 Dumbbell Shrugs 4 8-12 Wednesday - Chest, … 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! If the next workout you do not complete all reps in every set, the week after that keep the same weight and attempt to complete all sets and reps. Day 1: Back and triceps Back. Note: Perform each exercises as quick as possible with good form and technique. Thanks to Pewds I'm finally getting in shape. For the final installment of my 5-System workout article series, we go back to dumbbells – but all different exercises from the ones used in the first workout. This at home training plan will help you build a strong and lean body. Gym Closed? In this article we will provide you workouts that you can perform without any equipment. Repeat for 3-5 rounds. If you are running low on time, a short 5-10 minute high intensity interval session at least twice per week will help with maximizing your progress. 5 Day Split Workout Examples. 3-day splits are great for someone who is newer to weight training, but to the more experienced lifter who knows his recovery and body much better will benefit more from a 5-day split. Been doing 5-day dumbbell workouts since "Workout Review." Dumbbell Lateral Raise 3 8 - 12 6. Grab a pair of 5 pound dumbbells. Workout 5.1 – Chest and back. 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