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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.
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1. Body part splits. There are four dumbbell workouts a week and each hits a different body part. Workout 1 targets your chest and back; workout 2 your arms (biceps and triceps); workout 3 your legs and abs; and workout 4 your shoulders. The body-part workouts have been selected to help you add muscle mass and transform your torso as quickly as.
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Here’s how it works. The dumbbell at-home workouts are set up in a 5-day split. You’ll perform as follows: DAY 1: Upper Body 1. DAY 2: Lower Body 1. DAY 3: Core 1. DAY 4: Total Body 1. DAY 5: HIIT.
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1. Chest Press to Squat. Muscles worked: chest, core, glutes, legs. How to: Stand up straight, with feet shoulder-width apart. Hold a single dumbbell between both hands. Simultaneously jump feet.
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Dumbbell Skullcrusher. Why it works: Though best known as a triceps exercise, this also builds coordination between the tri’s and upper back. How to do it: Lie supine (face-up) on a bench and lower the dumbbells until your elbows are bent 90 degrees. Then pull back to starting position. Prescription: 10 reps.
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How: Place one hand on either side of a dumbbell and let it hang between your legs. Lift the dumbbell directly above your head, then lower it back down and repeat. Why: As the name suggests, the.
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7 Exercises to Get a Great Leg Workout with Dumbbells Medically reviewed by Danielle Hildreth, RN, CPT Leg workouts with dumbbells are an effective way to get stronger at home, or anywhere, really.
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This program calls for you to work out 3 times a week. Since these workouts are full body workouts, it is best to have a rest day in between your work out days. For example, you could perform this program on Monday, Wednesday, and Friday. This will give your body enough rest to recover in between workouts. Be sure to track your rest periods.
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Free up your workout space with another great set of adjustable dumbbells, the Bowflex SelectTech 552 adjustable dumbbells. Like the NordickTrack dumbbells, this compact set takes the place of 30.
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HOME DUMBBELL EXERCISES. This workout allows you to select a single or pair of dumbbells for each exercise. Reps and sets are easy to remember. Rest times vary depending on how heavy your weights are. The first 4 exercises are going to be done in sets of three in the 6 to 8 rep range.
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We’ve created this free 12 week dumbbell workout plan, and the accompanying printable PDF version, to empower you with the structure and guidance you need to target each muscle group in your body effectively. This will allow you to build functional strength, tone muscles and burn calories. Whether you’re looking to improve athletic.
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Warranty. 90-day. The NordicTrack Select-a-Weight Adjustable Dumbbell Set comes with two dumbbells, each with a weight range of 10 to 55 pounds. Each plate is 2.5 pounds and can be easily adjusted.
