4 Day Workout Split Dumbbell.
Posted by 4 days ago. Day 7: Rest. Mikolo Adjustable Dumbbells Barbell 2 in 1 with Connector, Adjustable Dumbbell Barbell Sets Total 44/66lbs, Lifting Dumbells for Body Workout,Home, Gym, Office 4. Perform the first movement for 30 seconds on and 30 seconds off for a total of three times. Dumbbell Romanian Deadlift Mistakes 1. Dumbbell Arnold presses- 4 sets of 10: Dumbbell lateral raises- 3 sets of 12: Biceps: Dumbbell preacher curls- 3 sets of 10: Dumbbell hammer curls- 3 sets of 12:. Buff Dudes Dumbbell Only 12 Week Plan. During Weeks 4-6, when rest periods are down to 20 seconds or less, your goal is to simply. Day 30: Combo + Core at (15 reps) Day 31: Rest. The different variations of a 3 day workout split are arguably amongst the most used by gym athletes all around the world. Split workouts plans also work best if you can dedicate at least 45 minutes each day to your workout -- working your arms for 20 minutes won't benefit you nearly as much as working your whole body. DAY 4: Plump Pandemic Booty – See Demo. hey everybody it’s your personal trainer coach Kozak and I’m Claudia and this is a hit workout for people who get bored easily this total body workout never repeats the same move twice and the only equipment required for today’s routine is a pair of dumbbells and the weight that you use will be totally dependent on your fitness level follow me for those easier modifications and follow me. FXR SPORTS NEO 12KG NEOPRENE ERGO DUMBBELLS SET DUMBBELL FITNESS EXERCISE GYM. 4 day split workout I have a decent experience at gym, my lifts are like this: BP 120kg x 5 Squat 150kg x 5 DL 180kg x 5 Recently I had to move to my basement gym and have limited equipment. This workout plan is intended to have you training 6 days in a row with 1 day of rest. High Performance Dumbbell Workouts DVD - $29. The program is split over 4 days, allowing you to hit chest and back muscles twice per week with supersets. The 4 Week Dumbbell Workout Plan Part 1 Chest And Back Gymguider Com. Next, you need to add structure to your training by following a plan that identifies the workout split, exercises, and rep ranges. Use a rep range of 8-10 for compound lifts, with a long rest period of 3-5 minutes. Out of common sense, those training 4 days per week (2-day split) can allow themselves to use more volume per workout, whereas those training 6 days a week (3-day split) need to be more cautious. Fitness Level: Intermediate/Advanced Equipment Needed: Exercise ball, various weighted dumbbells, a step or bench This workout is a little different, involving some tough strength. Skull Crushers 2 sets of 12-15 reps. Day 6: OFF. Day 7 - Rest. BlankWorkoutLog. How Hold a dumbbell in each hand with palms facing each other. Lying Dumbbell Curl: 3 sets of 10 reps. C) "Bro" Splits (each muscle 1x per week) D) Something Else. 4 Day Split A. Paused Flat Dumbbell Press: 3-4 sets of 8-12 reps. Dumbbell Bench Press (if no bench, do it on the floor - or do a Push Up) 3. It a mass building workout designed to build your bicep muscle mass fast. 4-Day Push, Pull, Legs Split. Back exercises with barbell and dumbbells. 15 Body-Toning Dumbbell Exercises. 4 Day Split. This is my current workout using dumbells and a bench with leg curl and leg extension. This is a 4-week, four day dumbbell and bodyweight workout program that is geared to build muscle and improve fitness. With the 4-day push/pull/legs routine, you do 4 pushing workouts, 4 pulling workouts and 4 leg workouts over a three-week period. Day 5 – Shoulders , Traps and Forearms. One popular way is to periodize weight training sessions and plan workouts in 4 - 6 week blocks. 3 Shoulder Movements; 3 Leg Movements; Dumbbell Only Bro Split. Back in the day, Arnold Schwarzenegger made the switch from a 3-day split to a 6-day training split. Dumbbell Bench Press: 4 sets x 12, 10, 8, 6 reps (Pyramid style training) Incline. EZ bar biceps curls – 3 sets of 8 reps. Push-Pull-Legs Dumbbell Workout Hybrid. Goblet Squat 2. Similarly to the 3-day workout, this exercise plan can be followed with only dumbbells and a bench. I would recommend using a barbell for the deadlifts and squats if possible. Follow this leg workout for mass building, and train your lower body like a champ! 7-Part Leg Day Workout Routine for Increased Overall Leg Mass The Leg Mass Building Rule. com Jan 23, 2018 at 1:28 am […] twice a week. Wednesday is a rest day. You’ll perform as follows: DAY 1: Upper Body 1. If you are new to the dumbbell Romanian deadlift, choose a light weight to begin and complete 3-4 sets of 10-12 reps. 3 Day Powerlifting Dumbbell Routine. Leg press – 3 x 10-12 reps. Perform a strict curl movement and then lower the weight one half of the way back down. The ideal set up for a 4 day split is 2 days on, 1 day off, 2 days on, 2 days off. 10 4 Abs P90X Back and Bicep Workout #2 Body Part Exercise Name Rest Time Reps Sets Back Dumbbell Deadlift 30 Sec. Do a total of 4 rotations. Following is a sample workout that you can check out to kick start your 3 day workout split if you are crunched for time. Full Body Dumbbell Workout Plan. Our first example goes chest, shoulders, legs, back and abs, biceps and triceps, repeat of day 1, and then steady state cardio on day 7. The heavier your dumbbells go, the longer you will be able to make use of this routine. 4 Day Dumbbell Workout Routine. We have 14 images about Printable Dumbbell Workout Routine including images, pictures, photos, wallpapers, and more. The Bulgarian Split Squat can be a difficult exercise to learn, but once you become proficient with it, you can use a significant amount of weight. Week 1: 4 sets x 12 reps. 30 Day Challenge: Day 4: Legs and Glutes. Here’s what the 2 day split routine will look like when focusing on muscle tone: Day 1 – Chest, Back, Abs. Posted by 6 minutes ago. Dumbbell Squat. com/mindpumptvINSTAGRAM: h. Primary Exercise: Front Squat 3 x 8 repetitions; Secondary Exercise A1: Dumbbell Romanian Deadlift 3 x 10 repetitions; Secondary Exercise A2: Bulgarian Split Squat 3 x 8 repetitions each leg; Secondary Exercise B: Ab Wheel Rollouts 3 x 12 repetitions; Workout 2. I followed it up with a 2 mile walk on the treadmill. Saturday - Rest Day. The 4 day advanced full body workout routine for mass is specifically designed for lifters with at least 1 years lifting experience. • Lat Pulldowns - 3 sets of 8 to 12 reps. One-Arm Dumbbell Row (Lower lats) 4 Sets x 6, 6, 10, 10 Reps. Day 7 – OFF. A 3 day workout split can be a great way to plan your workout week if you're pressed for time or don't want to be in the gym 5 times a week. Reps: 12-15 per side. 3 sets of Lying Triceps Extensions of 8-10 reps. This means that an upper/lower body split fits perfectly when training 4 days a week. Day 7 – Off. Day 1 - Chest, Tr iceps and Abs. The different variations of a 3 day workout split are arguably amongst the most used by gym athletes all around the world. Day 7 - Off. Dumbbell Floor Chest Press. The 5-minute running warm-up to keep injuries at bay. Goblet Squats: 15 reps, 2 sets. It’s a great routine for building muscle because it targets each muscle group really well. 5K Reads This 4 day "Drop 5" split is designed for the home trainee. Workout #3 on Friday. It a mass building workout designed to build your bicep muscle mass fast. As the weeks pass by, you keep adding weight and lowering your reps. Seated Dumbbell Calf Raise 3 8 - 12 6. Full Body 4-Week Beginner Gym Workout Routine. Now, I want to make things even simpler for you. 4 Day Split Workout for Building Muscle. At the end of these four movements, you'll rest for one minute, then complete the circuit two more times. EZ bar upright rows: 4 sets of 10 – 12 reps. Squat Depth. Fagan’s chest workout relies heavily on single-arm dumbbell moves, which helps make sure you’re working each side of your body equally. Monday - Chest/Biceps/Forearms. This is a. Concentration Curls - 3 sets of 8-12 reps. 2 - You Get to Train Muscles More Often with Fewer Workouts. The workout below combines the best dumbbell exercises into an extremely effective dumbbell workout for beginners and advanced trainers alike. Use the link below to download… DOWNLOAD THT 3-DAY SPLIT LOGS (right-click and select ‘save link/target as’). print page 1 in print dialog box. It is a typical 5 day split that will yield impressive muscle gains. Here is a sample schedule. 7 Day Split Workout Example 1. Each move says which to use. Ultimate 4 Day Workout Split For Muscle Gain | 22 HC Workout. Hamstring Curl: 12 reps, 3 sets. Day 6: Chest and Arms. A 2-day split dumbbell workout, where half the body gets worked in one workout and half the body in a second workout. The Wakeboard Workout for this week is the Dumbbell Bulgarian Split Squat. This 4 day "Drop 5" split is designed for the home trainee. 4 Sets of Dumbbell Hip Thrusts With 8-10 Reps Per Set. So, we recommend most beginners to go for a 3 day split or 4 day split that trains 2-3 muscle groups per workout with 6-10 sets each muscle group. DAY 2 - LEGS. Nothing special about this approach. At the end of these four movements, you'll rest for one minute, then complete the circuit two more times. Click to share on Facebook (Opens in new window) Bulgarian Split Squat: Hold a dumbbell in each hand and stand lunge length in front of a bench. If you’re significantly smaller and/or weaker than this, consider whole body workouts about four times a week or roughly every other day. These workouts are scalable for all levels, and can be done with light and heavy dumbbells. The way the program works is that you push yourself to add 5 more pounds to the bar every session. 3 – Shoulders and back. Hi, I am just looking for a suggestion on how to split my workouts. Goblet Squat 2. Usually, push workout is done on day 1, pull workout on day 2, and the leg workout on day 3. Flat Dumbbell Press. Click Image To Enlarge. Tags: Training, Workouts Keeping a set of dumbbells at home is the perfect insurance policy against missed workouts. Newer athletes should also reduce the overall volume of this workout. Seated Dumbbell Curl 5 Minutes Burn Day Two Exercise Sets Reps Chest and Triceps Bench Press 3 6 - 10 Incline Dumbbell Bench Press 3 8 - 12 Chest Dip 3 AMAP* Cable Crossover or Pec Dec 3 12 - 15 Machine Press or Dumbbell Bench Press 5 Minutes Burn EZ Bar Skullcrusher 3 8 - 12 Two Arm Seated Dumbbell Extension 3 8 - 12 Cable Tricep Extension 5. Just Walk™ and get a better workout in half the time. This is more than just a workout plan. Here is Dwayne’s pyramid sets to build muscle and strength and lower the risk of injury. Leg Extensions. You’re going to get to the gym 5 days a week, ideally Monday-Friday, leaving the weekend for rest and recovery. The deadlift is performed by lifting a weight off of the floor until fully upright. Barbell Bench Press - 4 x 10 reps; Incline Dumbbell Press - 4 x 10 reps; Military Press - 3. Day 2: Chest and Triceps. The exact days don’t matter for your workouts, but the key is to get at least one rest day in between each workout, getting 3 workouts in per week, and ensuring that you’re rotating between Workouts A and B. This workout routine allows you to train each muscle twice a week. The TreadClimber® machine gives you an intense cardio walking workout that's easy on your joints and burns up to 2. On this routine, you would be training each body part once every 5 days. One hand dumbbell swing 4. Post time to comments. Day 2: Lower body day: Low weights, high reps. 2 days of lifting weights and 2 days of boxing for a boxer. The reason the 3 day split workout is so popular. And that can work, depending on how you do it. Be sure to choose a light enough. The volume of work (number of sets and reps) done on each body part is low when following a whole-body split; the next step up is a split in which you cover the entire body over two days, and perform two exercises per muscle. Ab work, depending on how hard they were hit during the week. Build Bigger Legs and Burn Calories With This Dumbbell-Only Leg Day Workout. Workout advice and principles to ensure success in your health and fitness goals. Rear Foot Elevated Split Squats x10-12 each leg⁣ 4. You can do 8 bench press reps with a 200-pound barbell while with dumbbell you can do the same number of reps with a combined weight of only 160 pounds. Dumbbell Goblet Squat - 4 sets of 15-20 reps. This includes 4 sets of each of 4 different chest exercises for a total of 16 sets. Equipment in your. This is a workout you can do at home just using a set of dumbbells and barbells. Slowly curl the dumbbells toward your shoulders while rotating the palms of your hands until they are facing you. Seated Calf Raises: 2×10-15. Dumbbells make for a more challenging and engaging workout. Fast forward to March 2021, I started over again this time following a 5-day dumbbell split I found on muscleandstrength. You instantly get access to your daily workouts, featuring over 120 science-backed exercises for best results, as well as an unlimited ab workout generator, and a step-by-step meal plan. Dumbbell Stiff Leg Deadlift 4 8 - 10 2. HEALTHY AT HOME SALES EVENT ENDS TONIGHT! JOIN OVER 2 MILLION FOLLOWERS. 3 Day Split (Push/Pull/Legs): Day 1 – Chest/Triceps Day 2 – Back/Biceps Day 3 – Shoulders/Legs. Seated DB Military Press x10-12⁣ 5. Workout #4 on Monday of Week 2. Although a newbie’s recovery time might be faster than that of a seasoned lifter, there are some things that just need to be broken in slowly. Leg press – 3 x 10-12 reps. Upper Body Days: Weighted Dips or Incline Bench Press: 6 reps for 5 sets. Buff Dudes 12 Week Program (2014 Edition) 3 Day Workout Split Routine. 4-Week Bodybuilding Plan. 5K Reads This 4 day "Drop 5" split is designed for the home trainee. Upper/Lower Split Workout Routine Collections (3 day, 4 day, 5 day) How to Create a Push Pull Legs PDF After you customize one of the spreadsheets below to your liking, you can select: File –> Download –> PDF to save as a PDF file to print out later. If you really want to get the body you want, doing endless reps on a machine just isn’t going to cut it. © 2021 CrossFit, LLC. In this article, I will present two alternative 3 - day split workout plans for lean muscle building: exact exercises, sets, reps, resting times and video instructions. Compact they might be, the best dumbbells are not only good for advanced gun sculpting but they can also provide a full body workout, get you fit, boost metabolism and build muscle, all at once. Day 1- Chest, Triceps, Shoulders. If you want to move around calves and abs, do so. html 4 DAY SPLIT BODYBUILDING SPLIT ROUTINE Training Level: Advanced Program Duration: 8 Weeks Days Per Week: 4 Days Time Per Workout: 45-60 Mins Equipment: Barbell, Bodyweight, Cables, Dumbbells, EZ Bar, Machines Author: Team. Follow this workout plan to build strength and muscles. 4 Day Split. 4 Sets of Dumbbell Hip Thrusts With 8-10 Reps Per Set. Dumbbell Workout For Stronger Legs Add This Move To Leg Day And Reach A Whole New Level Of Gains. 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. Day 1: Back and triceps Back. Workout advice and principles to ensure success in your health and fitness goals. Dec 19, 2018 - This 6 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!. I usually work out on an upper/lower body split. 45 sec rest. The 4-Week Dumbbell Workout Plan Part 2: Arms - GymGuider. Day 1 (Monday) – Chest & Triceps. You can do 8 bench press reps with a 200-pound barbell while with dumbbell you can do the same number of reps with a combined weight of only 160 pounds. 5 Day Full Body Dumbbell Workout Split The main goal of this dumbbell workout is to increase muscle mass and strength. Whoever said you needed a ton of equipment to get a great workout was lying. Dumbbell shrugs: 3 sets of 15 reps. Dumbbell Split Squat 3 8 - 12 5. The workout below combines the best dumbbell exercises into an extremely effective dumbbell workout for beginners and advanced trainers alike. 6 Extra Tips: Arnold Schwarzenegger Cardio Workout. How Hold a dumbbell in each hand with palms facing each other. Squeeze those glutes while lifting your hips and pressing your heels into the floor. Give at least one rest day before hitting the same exercise/muscle group again. Dorian Yates workout routine from 1987 to 1992 is an advanced bodybuilder routine that he followed during the middle of his competitive bodybuilding career. Bench Press - 5 sets of 6-10 reps; Incline Press - 4 sets of 6-10 reps; Flat Dumbbell Flyes - 4 sets of 8-10 reps. On pull days, the muscles worked will be the Back and biceps. I did this workout for reps and one round took me about 30 minutes. 10 4 Biceps Dumbbell Concentration Curls *30 Sec. Every workout will include your fully body and will ensure a stimulus for all of your muscles to grow during recovery. Day 4: 30-minute full-body yoga sequence: Day 5: 8 rounds: 40 seconds on, 20 seconds off of each exercise. $39/mo | 36 mos | $1,403 total. Each day will focus on a major muscle area (legs, back, chest). Seated lateral raises – 3 x 10-12. Day 1 - Chest & Triceps. Monday: * Bench Press 3-4 sets 8-10 reps * Incline Press 3-4 sets 8-10 reps. Day 1- Chest, Triceps, Shoulders. Day 5 - Shoulders , Traps and Forearms. This four day routine is a by-the-book split for building pure muscle mass. This 4 day routine utilizes heavy barbell exercises to maximize strength. Continue until you have finished your set. Dumbbell Skull Crusher (if no bench, do them lying on the floor) 5. 5KG, 3KG & 5KG Sets Included. On Sets 4-6, keep the movement slow and controlled, focusing on the contraction and squeezing each rep at the top for one to two seconds. Dumbbell front raises: 4 sets of 8 – 10 reps per arm. It's also flexible, and can be set up in various different ways depending on which days of the week you're able to train. Squats – 3 x 8-10 reps (after the warm up, do 4 work sets as the last set should be to absolute failure – be sure to have a spotter) Lunges – 3 x 10 reps. Flat-Bench Dumbbell Press (Pecs) 4 Sets x 6, 6, 10, 10 Reps. The Muscle Building Dumbbell Workout Routine. A 3 day workout split can be a great way to plan your workout week if you're pressed for time or don't want to be in the gym 5 times a week. A 5-day split can also be flexible. 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. Day 2: Chest and Triceps. Day 2: Chest and Traps. Here’s a great sample workout plan that is well structured and properly balanced; and it’s sure to give you exceptional results…. Day 3- Back, Biceps, Abs. So, we recommend most beginners to go for a 3 day split or 4 day split that trains 2-3 muscle groups per workout with 6-10 sets each muscle group. Road Warrior: Ultimate Cyclist Workout Pack Intermediate Full gym 47-104 minutes. Four moves, 275 reps and a huge quad burn await. This dumbbell-only minimal equipment workout is brought to us by coach Ben Smith at Deuce Gym from his programming subscription, Delta Bravo. 4-Day Push, Pull, Legs Split. I’ve created 2 complete total body workouts that utilize each of these movement patterns. Dumbbell Flat Chest Press 3 x 12 rest 60 sec 3. Here are a few other notes about this 3 day split workout routine… 1) The number of sets you perform (whether it’s 2, 3 or 4) will depend on your training intensity level. By utilizing compound dumbbell lifts, this workout makes muscle growth simple and doesn't require a fancy gym membership. Dumbbell shrugs: 3 sets of 15 reps. - Complete this program for four weeks. 50+ Exercises. The 8-week workout plan to get ripped. Rep Goal: 50 Reps for each movement; Rest Time between sets: 60 seconds. One popular way is to periodize weight training sessions and plan workouts in 4 - 6 week blocks. INTERVAL TRAINING WORKOUT. Incline Barbell Bench Press - 4 sets of 12, 10, 8, 8. This is going to be a 5-day workout routine. From week 5 onward, you will work out for 3 consecutive days followed by. Super Simple Strength Workout. All 4 workout plans are geared towards getting ripped (as opposed to bulking up). Glute Bridges or Hip Thrusts. Kettlebell Single Arm Deadlift Right x 12 reps. 4 Incline dumbbell biceps curl Sets 3 Reps 10 Tempo 2011 Rest 60sec Sit on an incline bench, holding a dumbbell in each hand with your palms facing forwards and your elbows tight to your sides. Dumbbell Squat. Dumbbell Incline Chest Fly 3 x 12 rest 60 sec 4. Dumbbell Rear Delt Fly – 3 x 6 reps. Incline Dumbbell Press - 4 sets of 6-8 reps. You need to hit the gym 5 days out of 7, but the results will amaze you. Chest Press - 1 set, 12 reps. 50 dumbbell deadlifts 50 GHD sit-ups 100 single-arm dumbbell overhead squats 50 GHD sit-ups 50 dumbbell deadlifts 50 dumbbell shoulder-to-overheads. Description. However, with some careful planning, it's also possible to use a 3-day split to train muscle groups twice per week. Let’s go! Warm Up Dynamic Chest Opener Multi-Planar Lunge One Leg Good Morning Faux Jump Rope. This workout schedule allows you to workout chest on Day 1 and allows you to not be totally fatigued in your upper body going into Day 2, which in this training split is Leg Day. Upper/Lower Split Workout Routine Collections (3 day, 4 day, 5 day) How to Create a Push Pull Legs PDF After you customize one of the spreadsheets below to your liking, you can select: File –> Download –> PDF to save as a PDF file to print out later. Do whatever you can to challenge yourself every time! Ultimate Full-Body Dumbbell Workout: Full Version. Looking for a workout more suited more for a beginner? Try these … • 20 Min. – Two 2 day split routine programs that amp up your workouts by spending a little more time on. You can make your own weights by using filled water bottles, but if you’re looking to buy weights, we like these from SPRI ($42. The 4 Day Split can also be used in conjunction with other training frameworks like Texas Method or HLM organize the stress within your training schedule. When you're only training 3-4 days a week or full-body or upper/lower splits, you usually can't do 4 or 5 exercises for each muscle group—not unless you have all day to spend in the gym, anyway. Each move says which to use. This split is perfect for any lifter. Bro Split Workout Schedule. Closing Thoughts. Skull Crushers 2 sets of 12-15 reps. Hanging Leg Raise: 5 sets x 10-15 reps. One thing we like about following a PPL routine is the fact that it’s nice and easy to follow, as you’re about to find out. Day 1 - Back and Biceps. 30 Minutes a Day, 3 Times a Week. Chin Ups 4 x 10 rest 60 sec 5. Aug 20, 2019 - Dumbbell and barbell home workout. You may want to start with this if you’re new to the concept, or new to working out in general. Day 7: Rest. Read more about the difference between bodyweight training and weight training. This is a compound exercise that also involves the glutes, lower back, lats, trapezius (upper back), and, to a lesser extent, the quadriceps and the calves. On this routine, you would be training each body part once every 5 days. Pull-ups – 4 sets to failure. 4 Day Bodybuilding Split. Scaling: Reduce the load on the dumbbell. Sets 4 Reps 10 Rest 60sec Tempo 2010. It works best with a four to six day training split. In this workout I use dumbbells, but I also demonstrate body weight variations. 4 Day Dumbbell Workout Routine Read More » August 19, 2013. 4-Day Split Workout Details. 7-8 AM – He starts the day with porridge prepared with a cup of Oatmeal, 10 egg whites, and 1 scoop of protein powder. print page 1 in print dialog box. Upper/Lower Body Split Routine. Pull-ups – 4 sets of 8 reps. Semi-Sumo Deadlift 4 sets x 6-8 reps Barbell Split Squat 4 sets x 10 reps Dumbbell Single Stiff-Leg Deadlift 3 sets x 15 reps Standing Calf Raise 3 sets x 20 reps. Seated dumbbell extension superset with dumbbell hammer curls- 3 sets of 15, 12, 2, 10 reps. 3 Day Powerlifting Dumbbell Routine. Time to up your cycling game but in a way that doesn’t involve sitting on the saddle for 6 hours. 10 Pull Ups (short grip) 40 Dumbbell Curls (each arm. 2 sets 4-6 reps; Weighted Dips…. The upper/lower split is a bit better: Training 4 times a week, you hit each muscle 2 times per week. DAY 5: Long, Lean, & Clean Legs – See Demo. • Lat Pulldowns - 3 sets of 8 to 12 reps. 1 Consumer Edition x64 3. Standing Dumbbell Press 4 12, 10, 10, 8 Dumbbell Lateral Raise 3 12, 10, 10 Bent Over Dumbbell Reverse Fly 3 12, 10, 10 Dumbbell Shrug 4 12, 10, 10, 8 MUSCLEANDSTRENGTH. 4 Day Workout Routine Homepage Description The following 4 day workout routine is meant to provide as much rest in between workouts in order to stimulate as much muscle growth as possible while keeping time out of the gym to a minimum. DBs ♂ 50-lb. DAY 2: Anti-Covid Abs – See Demo. Day 3 – Rest. Day 2 – Back/biceps/rear shoulders. Seated dumbbell extension superset with dumbbell hammer curls- 3 sets of 15, 12, 2, 10 reps. This push-pull, two-day exercise routine is the perfect full body workout How to get big arms fast at home: the best biceps and triceps workout for home gyms Best home dumbbell workout for beginners. 6 Extra Tips: Arnold Schwarzenegger Cardio Workout. Split workouts plans also work best if you can dedicate at least 45 minutes each day to your workout -- working your arms for 20 minutes won't benefit you nearly as much as working your whole body. Contents1 Spreadsheet: Kai Green Workout Routine2 Overview: Kai Greene Workout Routine2. Get Started Today! About. On this routine, you would be training each body part once every 5 days. The 5 Best Dumbbell Exercises for Older Adults. No more hitting the gym at the quietest times with your head down at the floor. This 4-Move Dumbbell Circuit Will Rock Your Whole Body. Closing Thoughts. Semi-Sumo Deadlift 4 sets x 6-8 reps Barbell Split Squat 4 sets x 10 reps Dumbbell Single Stiff-Leg Deadlift 3 sets x 15 reps Standing Calf Raise 3 sets x 20 reps. Trying out a 4-day split workout can be a great way to mix up your normal exercise routine, and experiment with intensity and recovery. You instantly get access to your daily workouts, featuring over 120 science-backed exercises for best results, as well as an unlimited ab workout generator, and a step-by-step meal plan. Leg Curls: 3×8-10. During Weeks 4-6, when rest periods are down to 20 seconds or less, your goal is to simply. 20 minutes on the Cybex Arc Trainer, 4 minutes at a rated perceived exertion (RPE) of 6 out of 10, 1 minute RPE of 8 or 9. Bring back the weights down slowly past your shoulders. Day 2: Legs, Calves (Heavy) Day 3: Rest. Does a 3 day workout split work for beginners? A 3 day workout split can work well for beginners and intermediates alike. Dumbbell Flat Chest Press 3 x 12 rest 60 sec 3. Muscles Targeted: Pectorals, Deltoids, Triceps. Workout Routine (exercises explained in video below): Bow and Arrow Bench Press: 4 x 12. Deadlift: 365-405 pounds. Choose an auxiliary exercise if a second exercise for the same muscle group is performed. The Push pull legs split workout routine is one of the best workout regimes that promote hypertrophy and increases strength. You will use a rep goal style of training within this routine, aiming for 50 reps on each exercise. 6 Extra Tips: Arnold Schwarzenegger Cardio Workout. Some would call this the most important workout of the week… arm day. The plan focuses on two tried-and-true principles for improving fitness: Master fundamental compound exercises that target multiple muscle groups at once. Workout advice and principles to ensure success in your health and fitness goals. You need your recovery days. ly/2M6inpaLooking for a quick Dumbbell workout for golfers?If you've ever been stuck somewhe. Dumbbell Incline Chest Fly 3 x 12 rest 60 sec 4. Once you have your equipment ready, take a look at the best dumbbell workouts below to find your next new favorite workout. Day 1: Legs/Abs. The program consists of two strength/power-focused sessions and two hypertrophy-focused sessions each week. Biceps Incline Dumbbell Curl 30 Sec. 2 Arnold dumbbell press. Changing my workout routine from a 4 day split to a 6 day split. In the following workout routine I have placed 4 different, 3-week workout cycles back to back in order to make a 12 week workout program. Run faster, bike farther, swim better, trim down, or bulk up. As you become more experienced and in better shape, you can gradually increase your training volume and eventually do a 5 day split. Week 1: 4 sets x 12 reps. Posted by 6 minutes ago. The Wakeboard Workout for this week is the Dumbbell Bulgarian Split Squat. How to do this Workout ? Perform this workout 3 days a week, resting at least a day between. Cardio …IF I am feeling up to it, as this is a killer leg day, I’ll do 20-30 mins! Saturday:. The 4 day split is one workout style among the hundreds out there, however unlike many the 4 day split workout regime is ideal for the beginner to intermediate gym-goer, with many different styles and schedules of the 4 day split in existence (based on your short and long term goals there can be a lot of variance in the 4 day schedule). 4 Day Dumbbell Workout Routine Read More » August 19, 2013. This 4 day workout focuses on high intensity and a lower rep range to build strength. By Andrew Tracey. Barbell Bench Press - 4 x 10 reps; Incline Dumbbell Press - 4 x 10 reps; Military Press - 3. Weighted Chin-Ups 4 sets x 6-10 reps Incline Dumbbell Press 4 sets x 6-8 reps Seated Plate Raise/Dumbbell Lateral Raise Superset 3 x 10. 7 Final thoughts. A 3-day split (especially the full-body variety) is a great option for anyone. Day 6 - Workout D. 7 Day PPL Split. During Crunch sets, 1-2 minute intervals are enough. Incline Bench Dumbbell Row 3 x 12 rest 60 sec 6. You can perform this routine in any way that your schedule allows, but this recommended split of two days on, one day off could be a solid option to consider. This is more than just a workout plan. 5 Day Split Dumbbell Workout For Muscle Gain. Dumbbell Squat. Dumbbell Split Squat 3 8 - 12 5. Incline dumbbell bench press – 4 sets – 12/10/10/8 reps. Out of common sense, those training 4 days per week (2-day split) can allow themselves to use more volume per workout, whereas those training 6 days per week (3-day split) need to be more cautious. I usually work out on an upper/lower body split. This split focuses on the basics of barbell and dumbbell training without using a lot of frivolous exercises that most people don’t need. • Seated Dumbbell Shoulder Press - 3 sets of 8 to 12 reps. ++ Total Split. Use a rep range of 8-10 for compound lifts, with a long rest period of 3-5 minutes. Day 4: Push workout B; Day 5: Pull workout B; Day 6: Rest (or, if you’re doing 6 days, make this leg day B) Day 7: Rest; The A and B designate two different workouts. Lifting belts are often used to help support the lower back. 2 x 15-20 reps. Wednesday Workout. This includes 4 sets of each of 4 different chest exercises for a total of 16 sets. Use the link below to download… DOWNLOAD THT 3-DAY SPLIT LOGS (right-click and select ‘save link/target as’). Assisted Pistol Squat: 2 sets of 10 reps each side. Day 3 - Off. Day 5: Lower Body. 2 sets 4-6 reps (After Weight. Stiff Leg Deadlift: 4 sets of 12 reps. 10 Pull Ups (short grip) 40 Dumbbell Curls (each arm. Workout Routine Search Tool; Tips and Tools; Good 3 day split workout routine 3 Day Split Workout Hits: 3025. Here's what your 14-Day Anti-Coronavirus Workout Plan looks like: DAY 1: Quarantine Cardio – See Demo. Core: Accordion Crunches 3 Sets x 30 Reps. Monday: Chest and Triceps. The ONLY Dumbbell Workout That You Need! Minimal Equipment Needed for Maximum Gains!Subscribe to Mind Pump TV: https://www. Incline Dumbbell press 4x 6-8. Total Body Strength Circuit. For example, on the day 1 workout, you'll perform your first set of leg presses for 15 reps, then you'll immediately go to the goblet squat and perform 15 reps and then continue on to the next exercise with no rest in between movements. Day 4 Workout D Thursday - Back / Biceps / Abs. 15 4 Back Bent Over Two-Dumbbell Row 30 Sec. For a *F-R-E-E* 4 week senior’s exercise eBook, plus seniors’ health and exercise tips and much, much more. - 15 minutes: Brisk walk or jog; Workout 2 - p. Below I have created a 3 Day Split Dumbbell Workout. Bend forward, hingeing at the hips, then row the weights up to your sides, leading with your. What do you think about the below workout? Monday Bench Press - 3 sets (25 rep goal). If you want free logs to track your workouts, I have laid them out in Excel format for you to download (or print out). Doing a 5-day split and eating like crap is no more effective than a great 3-day a week. Additional workout day for deadlifts, abs & cardio: With our upper lower split you get an additional workout day that you can dedicate for deadlifts, abs and cardio. Just Walk™ and get a better workout in half the time. This is how your weekly training split may look. Usually, push workout is done on day 1, pull workout on day 2, and the leg workout on day 3. 4 Sets of Dumbbell Rear Lunges With 8-10 Reps Per Set. One of the best 6 days split workout routine for mass gain. In the push workouts, you train the chest, shoulders and triceps, while the pull workouts focus on the back and biceps. Wednesday - Rest Day. Day 7 – Rest. A lot of people are too busy to workout certain days, well figure what days you have time to workout. Workout #4: One of Everything. 5 How to perform Arnold shoulder workout exercises. Move 1: Seated Dumbbell Curl. Tuesday was legs. Dumbbell goblet squat. Day 3 - Shoulders & Traps. The 4-Day Workout Split. Bent Over Rear Delt Dumbbell Raise. Voice feedback. INTERVAL TRAINING WORKOUT. com Workout Overview The following 5 day workout routine is based on a 5 day split. Day 5 - Off. Dumbbell shrugs: 3 sets of 15 reps. The Squat is the best move to burn calories and lose weight. Over 14,000 independently owned CrossFit gyms can be found in locations around the world. Barbell Bench Press - 4 x 10 reps; Incline Dumbbell Press - 4 x 10 reps; Military Press - 3. • Dumbbell rowing • Dumbbells bench press • Dumbbells military shoulder press • Dumbbells bicep curls • Dumbbell tricep curl • Abdominal routine. Day 3 – Off. Posted by 6 minutes ago. Sets 4 Reps 10 Rest 60sec Tempo 2010. 1) As a workout – You can choose a dumbbell complex that has 4-5 exercises in one and complete it for 5 cycles. 4 sets, 8 - 12 reps Incline dumbbell press. The optimal amount of days to hit the gym is 4 (and that's not to say that working out twice a week is ineffective). One of the biggest decisions you have to make when starting out in the gym is choosing what workout split (or “training split”) you’re going to use. 3 sets x 10 to 12 reps per leg (1 – 2 minutes rest between sets) This full body workout hits all your major muscle groups. The 4 day advanced full body workout routine for mass is specifically designed for lifters with at least 1 years lifting experience. You can choose the days that are most convenient for you. Consider this: Using a bro split, you train 5 times a week (suboptimal in terms of efficiency) while training each muscle group only once a week (suboptimal in terms of effectiveness). The reason the 3 day split workout is so popular. Learn exercise form with videos & instructions. You can also take the standard 4-day upper/lower split, insert an extra day of rest, and turn it into a 3-day routine. This type of split suits beginners and intermediate lifters. Home \ Uncategorized \ 5 day dumbbell workout without bench. Lateral Dumbbell Raise ( view exercise) Weeks 9 to 12. They are push, pull, legs and abs, and full-body. You might want to take a look at my article on the upper/lower body workout to see if that gives you a better idea of how to split things up. The dumbbell at-home workouts are set up in a 5-day split. You should workout 5 days with two days rest. Dumbbell Only Workout 6 Day Split Dumbbell only workout 3 day full body dumbbell only home or gym full body workout muscle strength 4 day dumbbell only upper lower workout routine the full body dumbbell workout you can do from home muscle fitness. Each workout day consist of 7 – 8 exercises beating the beef tender as h** for maximum muscular growth!. • Barbell Bench Press - 3 sets of 6 to 10 reps. What follows is the exact routine I myself have made good progress at, and I suspect that you too will easily get enough stimulus for growth and strength increases with the volume as laid out. Day 4 – Chest, Back, Abs. 4-day and 5-day breaks may be powerful but the impact of remainder is a lot greater at a 3-day divide and outweighs some of the advantages of additional breaks. Remember to spend time warming up before and cooling down after the workout. Lying Dumbbell Curl: 3 sets of 10 reps. Build Bigger Legs and Burn Calories With This Dumbbell-Only Leg Day Workout. M MEEN NUU. Lower Body 1 (Power) a. Below you will find the final, polished version of our 6 day workout split. Option 1: Monday: Upper Body Workout A; Tuesday: Lower Body. Plank (ignore the regular progression and go for 30-60 seconds) Day B. 1-2 PM – Yates’ lunch consists of two chicken breasts, green vegetables, and rice/potato. Whoever said you needed a ton of equipment to get a great workout was lying. The package now includes The original 21-Day Shred program, plus The 21-Day Bulk, The 21-Day Transition, and The 21-Day At-Home Shred. You'll need: A chair or bench, a 5-pound dumbbell, and a towel. If you can't make those days find out how you split it well with your schedule. Dumbbell Flyes 2 sets of 10-15 reps. The above is a great jumping-off point if you're looking to create your own training routine. This dumbbell workout routine is 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. This split focuses on the basics of barbell and dumbbell training without using a lot of frivolous exercises that most people don’t need. Stand in a supported position, feet a little more than. Discover effective bodybuilding workouts and muscle building routines with strategies to make every workout a killer one. 3 sets of Cable Crossovers of 8-10 reps. Training may be going beneficial, with gets of 25 pounds during the last 10 weeks. If you use an “honest” weight – approximately 85% of your 1RM – it’ll kick your ass; maybe not during the actual workout, but later on in. Conventional deadlift 4 x 4-6. Day 4: Shoulders and Light Back. Perform side lateral raises by bringing the dumbbells out to the sides until they get to shoulder height. A 4 days split workout routine that splits the workout routine into 4 days. Concentration Curls - 3 sets of 8-12 reps. If you’d like a more complete plan, follow the 30 day calendar I’ve. Day 1: Dumbbell Upper Body Workout. Similarly to the 3-day workout, this exercise plan can be followed with only dumbbells and a bench. Legs + Abs + Optional Cardio. Below is a 3 day split workout. The total-body exerciser might hit his chest with 3 sets of bench presses on Monday, 4 sets of incline dumbbell presses Wednesday, and 2 sets of pushups on Friday. Romanian deadlifts – 4 sets. Day 6: Rest. 4-day workout splits are a popular way of training, and rightfully so. This 4-day workout split only requires 4 workouts a week and on non-consecutive days that total an hour per workout. Even though I don’t really do split training now, I still love including isolated biceps workouts. So, we recommend most beginners to go for a 3 day split or 4 day split that trains 2-3 muscle groups per workout with 6-10 sets each muscle group. 24 HR🚚Opti Colourful Dumbbell Tree Set Vinyl 12KG Home Workout Home Gym 💪💪. 10 Pull Ups (short grip) 40 Dumbbell Curls (each arm. Dumbbell Bench Press 4 8 - 10 3. I usually work out on an upper/lower body split. Seated bent over dumbbell laterals- 4 sets of 15, 15, 12, 12 reps. Thursday - Workout 3: Legs. Dumbbell Split Squat 3 8 - 12 5. It works best with a four to six day training split. Day 5 – Workout C. Day 4: Rest. Dumbbell goblet squat. This split focuses on the basics of barbell and dumbbell training without using a lot of frivolous exercises that most people don't need. You'll see a lot of bodybuilders doing a chest day, back day, leg day, and arm day. This is a 4-week, four day dumbbell and bodyweight workout program that is geared to build muscle and improve fitness. Click to share on Facebook (Opens in new window) Bulgarian Split Squat: Hold a dumbbell in each hand and stand lunge length in front of a bench. Monday: * Bench Press 3-4 sets 8-10 reps * Incline Press 3-4 sets 8-10 reps. I was looking at the Dumbbell Only Workouts (The 4 Day, 5 Day and 6 Day Spilts) but was unsure if they were a proper choice of progression to move onto once i'm done with the Frankoman's Dumbbell Only Split routine. This is more than just a workout plan. Over the course of a month, each muscle group is worked an average of 1. Each day will focus on a major muscle area (legs, back, chest). One popular way is to periodize weight training sessions and plan workouts in 4 - 6 week blocks. 5 Day Split Workout. Leg press machine: 4 sets of 10 – 12 reps. Following is a sample workout that you can check out to kick start your 3 day workout split if you are crunched for time. With the 4-day push/pull/legs routine, you do 4 pushing workouts, 4 pulling workouts and 4 leg workouts over a three-week period. For most people 4 days per week would be the most I would recommend. This version of the Push/Pull/legs workout routine is very similar to the 4 day workout split, most people called it a rotating version of a 4 day workout routine. Planks 3 20 Secs MUSCLEANDSTRENGTH. Day 7 - Rest. 4 days off- DO 30-45 MINUTES OF CARDIO ON DAYS OFF. See full list on hevyapp. @meggangrubb: “It’s a glutey booty workout today 👏🏻🍑 BOTH bum cheeks were sore this time so we all good 🌚 I don’t…”. This is a widely debated topic, with many arguing that 1 gram of protein per pound of body weight per day is ideal, some suggesting that less is sufficient, while others recommending 1. 4) Focus your eyes at a point in exactly in front of you, tuck your chin, keep your chest and rib cage down. In this workout I use dumbbells, but I also demonstrate body weight variations. 5 Day Split Dumbbell Workout For Muscle Gain. The Squat is the best move to burn calories and lose weight. Upper-Body Dumbbell Workout. Dumbbell Incline Chest Fly 3 x 12 rest 60 sec 4. This workout routine allows you to train each muscle twice a week. Each workout takes approximately 50 minutes. This total body routine will help you to simultaneously build strength, improve lean muscle, and torch fat. 4-Day Muscle-Building Split. I had posted my 3-day workout routine a few weeks ago, which can still be found here. Day 1 - Chest, Tr iceps and Abs. Workout Routine (exercises explained in video below): Bow and Arrow Bench Press: 4 x 12. Day 6 – Workout D. This 3-day routine is your basic PPL program, and it’s my personal favorite setup for training 3 days per week. This 4-day workout split only requires 4 workouts a week and on non-consecutive days that total an hour per workout. Hold for a second then slowly lower. Day 7 - RE START Split from Day 1 ↺ OR. Posted by 6 minutes ago. 4 Day Dumbbell Only Workout. Just Walk™ and get a better workout in half the time. Dumbbell Bench Press 3 sets of 8-10 reps. Usually, push workout is done on day 1, pull workout on day 2, and the leg workout on day 3. Do the weight until you hit all of your sets and reps and then add 5 pounds next. This is a classic three-day split routine, which means you'll be lifting three days a week (Monday, Wednesday, Friday). When you're only training 3-4 days a week or full-body or upper/lower splits, you usually can't do 4 or 5 exercises for each muscle group—not unless you have all day to spend in the gym, anyway. This dumbbell only workout routine is an upper/lower body 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. Seated dumbbell curls — 4 sets. single leg standing calf raises – 5 sets. You have to focus on one arm or leg at a time. Simplicity - exercising on alternate days is a regimen that is straightforward and easy to stick to. Dumbbell Incline Chest Press 4 x 10 rest 60 sec 2. Dumbbell Fly 5 35 30 / 30 / 30 / 30 Close Grip Bench Press 5 30 30 / 30 / 30 / 30 Seated Dumbbell Extension 5 35 30 / 30 / 30 / 30 BULLDOZER TRAINING 4 DAY WORKOUT SPLIT Main Goal: Build Muscle Training Level: Intermediate Program Duration: 8 Weeks Days Per Week: 4 Days Time Per Workout: 35-45 Mins Equipment: Barbell, Dumbbells,. *Take two rest. Build muscle and strength while completely shredding excess fat. • If you want to use a 4-day split that allows for having the same workout/rest days each week AND you don’t have a problem training on Saturdays, Option #3 (modified 4-day) is definitely my recommendation. Dumbbell Side Lateral Raise: 4 sets x 10-15 reps. by Jenny Sugar 4 days ago. Day 3 - Off. Italicized exercises are optional. The workout week should be as follows: Day 1 - Triceps and Shoulder. Dumbbell Skull Crusher (if no bench, do them lying on the floor) 5. Bench Press - 5 sets of 6-10 reps; Incline Press - 4 sets of 6-10 reps; Flat Dumbbell Flyes - 4 sets of 8-10 reps. Incline Bench Dumbbell Row 3 x 12 rest 60 sec 6. Lower Body 1 (Power) a. 1-3 minutes. ) That's why it's so important to strengthen your squats, Araujo says. As you read further, you will read what other lower body exercise. One thing we like about following a PPL routine is the fact that it’s nice and easy to follow, as you’re about to find out.