4 Day Workout Split Dumbbell

BlankWorkoutLog. Day 7: Rest. This was not to be presented as the definitive article. Dumbbell Bench Press – 3 sets of 10, 10, 8 (adding weight) reps; Incline Dumbbell Bench Press – 3 sets of 10 reps. Day 3 – Off. Dumbbell. Wednesday – OFF. Dumbbell rear delt flyes 3 sets x 15 reps. Don't underestimate the 8 x 3 workout. Motivation is the key here. The 4-Day Upper/Lower Split When it comes to the 4-day split the usual set up is 2 back-to-back workouts twice a week. That separates your muscle groups and exercises into push, pull, and legs days. Before we get into the routine, let's discuss a few things to ensure you understand the plan and strategy. In this workout schedule you’ll need to clock your gym membership card 4 times per week for 6-8 weeks. YORK has been the industry leader in weight bar development and manufacturing for the past 85 years. This at home workout routine for men will be structured as follows: Day 1: Upper Body A. With that being said, if you want to maximize muscle gain, then you should aim for the 6 day split. How the 2-dumbbell workout plan works. Perform the Split Squat and Dumbbell Z-Press back-to-back, with as little rest as possible between them. 3 times per week (can go up to 6 if you want) outline: Is demonstrating his preferred way of programming a typical push, pull, and leg day workout split in order to achieve. He considers these daily pushups more of an endurance workout, rather than a complete chest workout (explained below). Best 6 Day Workout Routine for Losing Fat & Strengthening Muscles. At top of movement, elbows (not necessarily dumbbells) should be directly lateral to shoulders since elbows are slightly bent forward. If you can’t make those days find out how you split it well with your schedule. Overhead Triceps Extension 2 sets x 10-15 reps. DAY 4 – LOWER BODY WORKOUT #2. 10) Prep your meals. Workout Frequency: You can do this workout 3 days on followed by one day off. He says he ate 10-12 times a day to gain weight for Pain & Gain. This is a 10 minute workout. There are two ways to do 3 day full body splits. 4 sets, 8 – 12 reps Tricep extensions on cable machine. Workout Instructions: Let me be your certified personal trainer for the day!. Muscle After 40 is split into 3 distinct phases, The Workout. Lateral Raise 2 sets x 15-20 reps. The way the program works is that you push yourself to add 5 more pounds to the bar every session. Day 7: Rest. That's six days per week. Champaign, IL: Human Kinetics). 3 Sets of Dumbbell Split Squats With 8-12 Reps Per Set. A short metabolic resistance training circuit that can maintain muscle while burning fat. The ‘Push, Pull, and Legs’ routine basically allows you to train all major muscles within 3 days, or 3 workouts. Monday: Intensive - Compound Lifts; Tuesday: Extensive - Back and. The goal of this program is to provide a day-by-day, safe, efficient, and productive pre-season training program for players and teams of all levels. Standing Barbell Shoulder Press: 4 sets x 8-12 reps. These were developed by Fraser Quelch and Chris Frankel and are meant to complement each other. A more advanced lifter will normally prefer a 4 day on 3 off split or even a 5 day on 2 off workout split. Hamstring Curl: 4 sets of 12-15. Day 2 - Workout B. The TreadClimber® machine gives you an intense cardio walking workout that's easy on your joints and burns up to 2. 1) Split Program. Schedule by doing all push moves one workout day and all pull moves the next workout day. Dumbbell Split Squat 3 8 - 12 5. It is recommend that you use a schedule similar to the following:. You could also add face pulls or chest flies as an additional exercise if you feel that your rear delts or chest needs more work. Sunday – Rest Day. 4 Day Dumbbell Workout Routine Tips. COM THE TOOLS YOU NEED TO BUILD THE BODY YOU WANT® Store Workouts Diet Plans Expert Guides Videos Tools DUMBBELL ONLY WORKOUT: 4 DAY UPPER/LOWER DUMBBELL WORKOUT This dumbbell only upper/lower workout. The Six Day Split Routine - High Volume Workout. 4 sets, 8 – 12 reps Overhead barbell press. Standing Calf Raises (Machine or Dumbbell): 4 sets of 12 reps; Calf Presses on Leg Press: 4 sets of 8 reps; First day of the week, and we are starting with back and calves. Bent over barbell row (Lats, trapezius, biceps) 3 x 10. Load dumbbells into position with your upper arm between neutral to 60 degrees from your torso. The goal of this program is to provide a day-by-day, safe, efficient, and productive pre-season training program for players and teams of all levels. Traditional bodybuilding from the golden age of weightlifters have been using this common workout split to target all the main muscle groups while ensuring enough rest time to train at a high intensity. After you work one part of the body it has chance to recover the next day as you work the other. 5 day workout plan ideas. It’s ideal for those of you looking to pack on some serious size… This is a simple but effective 3 day muscle building split for the lateh beginning to intermediate lifter. Dorian Yates’ Workout Routine Yates follows a working split of four days and advises that moderate cardio should be done 2-3 times a week for 20-25 minutes on non-training days. Wednesday – OFF. COM THE TOOLS YOU NEED TO BUILD THE BODY YOU WANT® Store Workouts Diet Plans Expert Guides Videos Tools A dumbbell only workout for home or the gym that will pack on muscle. 1-2 minutes rest between sets. Greater total volume. Instructions: The workout consists of 6 total exercises – 2 glute focused movements and. Workout 2: Total Body 1. 4 sets, 8- 12 reps Bench press. This workout routine will help you burn a steady amount of fat without burning yourself out in the process. 1st exercise: Seated chest press 3 x 20 (warm up) 2nd exercise: Incline dumbbell chest press 4 x 8-12; 3rd exercise: Flat bench dumbbell fly 4 x 12-15; 4th exercise: Bodyweight dip superset with pushup 4 x 10-12. Arm isolation …. How to Build Muscle: 6 Day Split Cycle: 6 Day Split. Workout Routine for Shoulders. (7 mins, including rest). The Ultimate Workout Routine for Men (Tailored for Different Fitness Level) 5-Day Workout Routine for Women to Get Strong and Toned Trending in Exercise & Training 1 30-Minute HIIT Workout You Can Do At Home (Without Equipment) 2 7 Best Resistance Bands to Work Out at Home 3 7 Best Foam Rollers for Muscle Relaxation 4 15 Static Stretches to. A 7 day workout split is provided at the end of this article. For example, this 3-day split dumbbell workout aims to build muscle by increasing the resistance of simple exercises like the regular squat. Workout #3 on Friday. Begin by moving the dumbbell up and over towards your right side. Hold a dumbbell in both hands in a vertical position in front of the chest and keep the elbows close to the rib cage during the exercise. One of the most popular 5/3/1 variants. Day 4: Shoulders and Triceps. Lying Leg Curl 3×12. Standing Dumbbell Press and Front Dumbbell Raise (5 sets, 30, 12, 10, 8, 6 reps) 3. Many workout routines don’t accommodate schedule changes, but this isn’t the case with full-body workout plans. Legs and Abs Workout Exercise Sets Reps Split Squat 3 30, 20, 10 Single Stiff-Leg Deadlift 3 30, 20, 10 4 DAY DUMBBELL AND BODYWEIGHT FAT LOSS WORKOUT Days Per Week: 4 Day Time Per Workout: 30-60 Mins Equipment: Bodyweight Target Gender:. Press the dumbbells up without clanking them together, focusing on. Perform a short swim workout at about 50 percent of your maximum output for about 20 minutes. The obliques plus the rectus and transverse abdominals make up the abdominal wall, according to The American Council on Exercise (… Read More »Dumbbell workout at home during. You'll complete all movements in both strength workouts for women this way. Again, with the 3-day split, you can choose whether to just alternate between 2 workouts or incorporate all 4 in a rotating pattern. Flat Bench Press 3. Believe it or not his workout resembles that of many crossfit routines today. On the other hand, if you’re a beginner and just starting out then this upper body routine will be excessive in volume. (Why Warming Up Before and Cooling Down After A Workout Is So Important). This is how your weekly training split may look. Now, this is where most people go wrong. 2 days on and 1 day off. Everyone’s schedules are different. The 9 Best Compound Dumbbell Exercises. Repeat on opposite side. This program requires you to workout 4 days per week. It isn't a workout, but a prescription for how to split one's lifting during a given week. EZ Barbell Bicep Curl: 4 sets x 12-15 reps. Pull-ups - 4 sets to failure. Here is an example of an effective 8-week beginner muscle gain exercise routine for a complete workout newbie. The CDC recommends that you implement at least 150 minutes of physical activity each week. Whether you perform squats, : Fitness Republic Vinyl Hex Dumbbell - Combo (3 & 5 lb) : Sports & Outdoors. This push pull legs program is a 3-day workout split that is beginners-friendly. The 4-day split training routine. Beginners Bodyweight Workout A. Sample 4 Day Dumbbell Workout Routine. These free Intermediate exercise workouts plans are available for you to print and bring with you to the gym or health club in your city. The Six Day Split Routine - High Volume Workout. There are two ways to do 3 day full body splits. com states that regular exercise can boost your energy level, improve your mood, control your weight, make you sleep better at night and lower your risk for such medical conditions as hypertension and. Because this is not a 7 day workout cycle, a given workout will occur on a different week day each subsequent week. Your core is flexed to help support your spine and prevent back injuries and you are breathing normally,not holding your breath. Don't underestimate the 8 x 3 workout. Monday - Chest/Biceps/Forearms. With the dumbbell in your hands, tense your abs and stand up straight, by driving your hips forwards and squeeze your glutes. At the same time, if you know you’re too tired after work to do anything other than lay on the couch, try to schedule your workouts for earlier in the day. Additionally, on the 3 days off, I'm focusing on jogging 4-6 miles on those days. 4 Day Split Intermediate Workout Routine for Mass. 2b) Inverted row – 3×8-10. Day 3: Rest. Keep elbows pointed high while maintaining slight bend through elbows (10° to 30° angle) throughout movement. 3 Shoulder Movements; 3 Leg Movements; Dumbbell Only Bro Split. Day 5 - Off. Lateral Raises: 3×10-15. If you want to move around calves and abs, do so. 4-day Full Body Workout. Create a full-body dumbbell workout to do at home with this list of the 15 best dumbbell exercises, which light up every muscle, from your arms to your legs. Dumbbell Standing One-Arm Shoulder Press with Neutral Grip. Reverse Crunch 3×15. Feb 06, 2017 · day 4: It also provides recovery on wednesdays and the weekend. Using just a pair of dumbbells and this dumbbell-only routine you'll be able to hit all the major muscle groups in your body, and build a stronger body in only 30 minutes a day. workouts/4-day-maximum-mass-workout 4 DAY MAXIMUM MASS WORKOUT A mass building routine that features a great combination of effective compound and isolation movements along with intense, high impact five minute burn sets. Day 4: Dumbbell Lower Body Workout Exercise Sets Reps 1. The chart above is the layout of your weekly training schedule and the split between the different activities. Romanian Deadlift 3 sets x 10-15 reps. Do 3 sets of 20 reps (8 full reps, 8 reps pulsing at the lowest point, then 4 more full reps), alternating sets with following Day 15 Part 2. Thursday – Workout 3. Day 4: Upper Body. Dumbbell Wrist Curls. 4-Day Push/Pull Workout Split for Strength This is a typical four-day split that allows lifters to train muscle groups twice per week, but with more volume per session. 1-2 minutes rest between sets. A Simple 3-Day Full-Body Workout Routine (3-Day Workout Split) Workout Splits / 7:27 am by Christian Finn If you want a simple but highly effective 3-day full-body workout routine designed for muscle hypertrophy, one that doesn’t involve doing weird exercises you’ve never heard of, counting rep tempos, or spending hours in the gym, this. After 12 weeks, you may want to consider increasing the volume within the …. With the 4-day split, you have two options. DAY 2: Lower Body 1. Of the 4 day workout days, this program utilizes 2 of it's 4 working days to focus on pure strength training. Feb 06, 2017 · day 4: It also provides recovery on wednesdays and the weekend. You can choose the days that are most convenient for you. If you really want to get the body you want, doing endless reps on a machine just isn't going to cut it. 4-day Full Body Workout. Incline dumbbell press - 4 sets of 8 to 10 reps. We recommend that you follow this plan for 10 weeks or 2. Check out our Dumbbell Selection. That is the 4 day split I follow, I feel like doing biceps with chest is more useful because you can achieve more, same concept with shoulders and triceps. 3 times per week (can go up to 6 if you want) outline: Is demonstrating his preferred way of programming a typical push, pull, and leg day workout split in order to achieve. Shoulder Press. Faster Results. Day 1: Back and triceps Back. 4 days Training routine split for massive muscles for beginner bodybuilding enthusiasts with Ectomorph body type. Monday - Workout 1: Chest. Plant your hands on the ground and shoot your legs out to form a plank. And of course, those sweet days of newbie gains in which you add 10. Superset: Front Squats – 3×4-8 at 60-70% + Pull-Ups – 3xmax; Superset: Lunges – 3×12-15 each leg + Dumbbell Bench Press – 3×12-15; Superset: Back Raises – 3×15-20 + 3-in-1. Day 4 - Off. Designed to build muscle mass and strength. Make sure you have some light-medium dumbbells, an exercise ball or chair, and a mat. Again, with the 3-day split, you can choose whether to just alternate between 2 workouts or incorporate all 4 in a rotating pattern. ( this 5 day split will have its own article, be on the lookout for it). The benefit of using a split program is that it allows for more work to be performed per body part and. 1 x 12 reps warm up. The 6-day per week push/pull/legs split is similar to the 4-day per week upper/lower split, but you divide the upper body workout into a push muscle day (chest, shoulders, and triceps) and pull muscle day (back and biceps). Standing Calf Raises (Machine or Dumbbell): 4 sets of 12 reps; Calf Presses on Leg Press: 4 sets of 8 reps; First day of the week, and we are starting with back and calves. Most of the workout routines I design are based around 3-day or 4-day splits. Day 5 - Off. Pec Deck - 3 sets of 15 reps. While performing this workout plan you should perform 10-12 repetitions for each exercise with proper form. Drive the dumbbell up, keeping it close to. Training 'push' or 'pull' groups together on the same day would allow you to work similar functions without subjecting yourself to over training by continually training them on back to back days. Read instructional comments by moving cursor over cells with small triangles in upper right corner. You can choose the days that are most convenient for you. push pull legs (3, 4, 5 and 6 day training splits) the push pull legs routine can be split over 3, 4, 5, or 6 days a week. Monday: Chest and Triceps. And a good night’s sleep is hugely beneficial. Day 4: Rest; Day 5: All muscle groups—1 exercise, 3 sets, 10-12 reps; Days 6-7: Rest; 2. Incline Dumbbell Flys. Mark’s diet consists of eating all day long. Tuesday – Rest Day. Full Body Workout 3. The following is Doug's 6 day workout plan which is surely feasible for most people, both men and women. Hold dumbbells overhead pressed together. Warmup 1: 20 reps with no weight or very, very light weights (lubricates the joints) Warmup 2: 10 reps with half the weight of the first set (warms the muscles) 4 sets. 3 sets of Bench press close grip of 8-10 reps. 9) Print meal plan template to keep you organized. M, w, f or tu, th, sa. Flat bench barbells - 4 sets of 8 to 10 reps. Dumbbell Deadlift 4 8 - 10 3. From beginner to advanced, it doesn't matter what level of fitness you have. Below I have created a 3 Day Split Dumbbell Workout. 5 Day Split Workout Example 2. Be sure to choose a light enough. Exercise Sets Reps Rest (min) Barbell Bench Press 4 6-8 2-3 Barbell Back Squat 4 6-8 2-3 Pull-Ups 3 6-10 2-3 Lying Hamstring DB Curls 4 8-12 2 Standing Overhead Press 3 6-10 2-3 Face Pulls 4 10-15 1. " It's important that you decide, in advance, how many days per week you can commit to. You'll see a lot of bodybuilders doing a chest day, back day, leg day, and arm day. Each workout focuses on two to three specific muscle groups. Chest Dumbbell Incline Bench Press 30 Sec 12 4. A great way to mix up the exercises and program a set for yourself by using. Squats Superset: Squat (medium stance) & Wide Stance Squats 4 sets of 10-12 reps (1-minute rest) Lunges Superset: Lunges (pressing w/ toes) & Leg Press 4 sets of 10-12 reps (1-minute rest) Leg Extensions Superset: Leg. This is how your weekly training split may look. Each workout focuses on two to three specific muscle groups. 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. Try each workout routine for 4-6 weeks before taking a full week off to recuperate and then switch to the next routine for another 4-6 weeks. It’s ideal for those of you looking to pack on some serious size… This is a simple but effective 3 day muscle building split for the lateh beginning to intermediate lifter. This workout plan is designed to shock your body and promote fast results, but such an aggressive caloric deficit and combination of strength training and cardio aren't sustainable for the average person longer than the 12-week cycle. And a good night’s sleep is essential. Dumbbell Hip Thrust 4 10 - 15 5. Day 2 - Workout B. It isn't a workout, but a prescription for how to split one's lifting during a given week. Use the link below to download… DOWNLOAD THT 3-DAY SPLIT LOGS (right-click and select ‘save link/target as’). You’ve put on a bit of muscle and lost some belly fat, but there’s a lot more to be desired. Leg Extension 3×12. Stiff Leg Deadlift - 3-4 sets of 8-10 reps, but only use this exercise one out of 3 workouts. Every time you repeat a workout, you'll change the number of reps or sets you do: Round 1: 2 sets of 10 reps. Barbell Bench Press - 4 x 6 reps. Home > Q&A > 3 Day Dumbbell Split Routine - Weight Lifting Q&A Question: I want to workout with my adjustable dumbbells 3 times a week; on a Monday, Wednesday and Friday schedule. These free Intermediate exercise workouts plans are available for you to print and bring with you to the gym or health club in your city. Day 1 - Push (chest, shoulders, and triceps) Day 2 - Rest. Keeping your left leg straight throughout the entire exercise, take a giant step with your right foot out to the side and lunge. Dumbbell Flyes 2 sets of 10-15 reps. Week 4 – 70% x 5 sets x 3 reps. com Best Education. Buff Dudes 3 Day Weekly Workout Split:Chest & Back - Day 1Pull ups (or pull downs) 10x10Single arm dumbbell row 4x12Barbell face pulls 4x12Barbell pull overs. Tuesday was legs. Pec Deck – 3 sets of 15 reps. Total Body Dumbbell Workout Pdf Workoutwalls. Read instructional comments by moving cursor over cells with small triangles in upper right corner. Complete instructions and reviews for the 4 day workout split are available on the gymjunkies online. The 4-Day Upper/Lower Split When it …. There are many different workout routines that can stimulate your muscles 2–4 times per week, ranging from a 2-day full-body routine all the way up to a 6-day split routine. Monday: Chest and Triceps. 1 minute rest between sets. THE FOUNDATION WORKOUT PLAN. Beginner Workout Sample. Day 5 – Biceps, Triceps, Shoulders, Legs. Arnold press 4 sets x 12 reps. The Mark Wahlberg Workout is filled with supersets to get him in shape for his movies. Dumbbell kickbacks — 4 sets. That's six days per week. Chest Dumbbell Incline Fly With A Twist 30 Sec. REP weight benches are some of the highest rated in the industry, packing incredible value with innovative features. 2 The Best 4 Day Workout Split Routine. The Dumbbell Bulking Routine Split Options (Choose Which Suits Your Schedule Best!) 2 Day Split: Day 1 – Chest/Shoulders Day 2 – Back/Legs. Strength Oriented - 2 Day Split Workout. For the best results, stick to this plan for 6-8 weeks before taking a break. com Best Education. 3A Cable Push Down s 2 x 8 – 12 reps. I know that with split routines, the calorie burn can decrease as much as 1/2 of what a full body routine will do. It isn't a workout, but a prescription for how to split one's lifting during a given week. Week 2 – 60% x 7 sets x 5 reps. Bench Press - 2 to 3 sets of 8 reps. After you work one part of the body it has chance to recover the next day as you work the other. Day 1 is an upper body push workout, day 2 is an upper body pull workout, day 3 is legs, day 4 is 50 minutes of jogging, day 5 is 50 minutes of biking, Then the 5 day workout cycle is repeated. That separates your muscle groups and exercises into push, pull, and legs days. M, w, f or tu, th, sa. I would suggest a basic 3-day split were you workout monday, wednesday, and friday. Here’s what the 2 day split routine will look like when focusing on muscle tone: Day 1 – Chest, Back, Abs. Dumbbell goblet squat. Here is our take on an optimized 5-day workout routine: Day 1- Chest. 4 Day Workout Routine for Beginners This page includes a 4 day split workout routine for beginners, designed for muscle and strength building, and to improve general overall fitness. Week 3 – 65% x 6 sets x 4 reps. 4 sets, 8 – 12 reps Tricep extensions on cable machine. The upper/lower split is a bit better: Training 4 times a week, you hit each muscle 2 times per week. Before shooting for a movie, he split his training schedule in three days thereby reserving the first day for back and biceps, the second for legs, and the third for chest, shoulders, and arms with a little ab exercise every day. In such a case, you need to go back to the drawing board and evaluate the goal of your dumbbell workout. For example, if you bicep curl 20 lb dumbbells in each arm that would count as 20 lb not the total 40 lb. Barbell Squats - 3 x 6 reps. Time: 15 minutes. 4-6 Day Per Week Upper/Lower Hypertrophy Split. The GZCL Method. Chest Machine Incline Chest Press 75 Sec. Day 5 - Pull (back and biceps) Day 6 - Rest. You’ll perform as follows: DAY 1: Upper Body 1. Now, this is where most people go wrong. Upper- and Lower-body Split. Dumbbell front raises: 4 sets of 8 - 10 reps per arm. References. Sunday – Rest Day. Day 3 - Off. Don't underestimate the 8 x 3 workout. Day 7 – Rest. Dumbbell free weight workout with Kelsey Wells. (Related: The 4-Week Weight Training Plan for Women) How it works: Do two to three sets of this leg workout for women three times a week on nonconsecutive days, resting for around 30 seconds between sets. Complete all exercises with 30-60 seconds rest between sets. Thursday - Workout 3: Legs. Switching from a 3-day split to a 4-day split is an example of increased training frequency. This is going to allow you to train each body part once a week. Hamstring Curl: 4 sets of 12-15. It’s ideal for those of you looking to pack on some serious size… This is a simple but effective 3 day muscle building split for the lateh beginning to intermediate lifter. Walking Lunge 3x8 (each leg) Overhead Press 3x8. Standing Calf Raises: 4×6-10. DAY 2: Lower Body 1. Men's Health. Focus on the eccentric contraction of the muscle. It is a typical 5 day split that will yield impressive muscle gains. Just grab two dumbbells, set aside 45 minutes, and get ready to work your test your strength and your cardio. Stand with feet hip-width apart, holding a light dumbbell horizontally with both hands in front of chest, elbows bent by sides. 4 Sets of Dumbbell Hip Thrusts With 8-10 Reps Per Set. This workout plan is designed to shock your body and promote fast results, but such an aggressive caloric deficit and combination of strength training and cardio aren't sustainable for the average person longer than the 12-week cycle. HIIT Cardio - Treadmill/Bike - Vigorous: 10 rounds - 20 seconds of work - 40 seconds of recovery. However, there are other options. Bend right knee and shift hips back as you lean body toward right side, framing right leg with dumbbells. In such a case, you need to go back to the drawing board and evaluate the goal of your dumbbell workout. The way the program works is that you push yourself to add 5 more pounds to the bar every session. 5 day workout routine - Building Muscle 101 › Search www. Day 4: Dumbbell Lower Body Workout Exercise Sets Reps 1. I recommend you …. Do 3 sets of 20 reps (8 full reps, 8 reps pulsing at the lowest point, then 4 more full reps), alternating sets with following Day 15 Part 2. You'll see a lot of bodybuilders doing a chest day, back day, leg day, and arm day. A 4-day workout split is one of the most effective splits for strength and hypertrophy. Buff Dudes - Workout Plans, Food Recipes and Apparel. Here is a sample schedule: Day 1 - Workout A. So you never exercise the same muscle groups on 2 successive days. Dumbbell Calf Raise 4 20 6. 4 Sets of Dumbbell Rear Lunges With 8-10 Reps Per Set. Its a BEGINNER / INTERMEDIATE workout focused on Shoulders and Biceps. A perfect 2 – day split workout plan for complete beginners. Fourth edition. The benefit of using a split program is that it allows for more work to be performed per body part and. Incline Dumbbell Press 4 sets x 6-8 reps. Day 3 - Legs. After training with a 3- or 4-day workout split for 1-2 years consistently, you may have hit yet another frustrating plateau. The Six Day Split Routine - High Volume Workout. Description. Skull Crushers 2 sets of 12-15 reps. Seated Calf Raises 4 sets of 10-15 reps. Standing Calf Raises: 4×6-10. *Take two rest. Perform a short swim workout at about 50 percent of your maximum output for about 20 minutes. You can perform the first two workouts on back-to-back days, rest, and then do the next two workouts. Uses an upper body / lower body split format. That's six days per week. After you work one part of the body it has chance to recover the next day as you work the other. Peck - deck (Chest) 3 x 12. Day 2 – Biceps, Triceps, Shoulders, Legs. Repeat on opposite side. Therefore, 6 working sets in total for those power movements. You can follow this plan in the Gymaholic App:. 4-Day Muscle-Building Split. On the other hand, full-body or whole-body strength training ensures that you work out your whole body every day. Here’s the 4-day workout routine that I recommend you follow… Day 1. Round 3: 2 sets of 15 reps. Low Impact Difficulty Customize the low intensity senior workout routines to your specific needs. Start your FREE trial of the #1 App in Golf Fitness: https://bit. The program requires you to complete 4 workouts per week with each workout dedicated to specific body parts. Targets: Quads, glutes, (3-4 seconds) the dumbbell back down to the start position. 3 sets of 10 with 50-60% of your 1RM. Complete instructions and reviews for the 4 day workout split are available on the gymjunkies online. Flat Hammer Presses: 4 x 25 Incline Dumbbell Flyes: 3 x until failure. - Monday, Tuesday, Thursday, and Friday are workout days. It includes three types of split. Now that you're familiar with dumbbells and a few basic exercises, let's put together a simple routine. If you have a pair of dumbbells then you can do this total body dumbbell workout. Clean and Press (5 sets, 5 reps) 2. Skull crusher 3 sets x 10 reps. Here is Zac Efron’s workout routine: Monday: Back and Biceps. 🏡 4-MINUTE SHIRT-SPLITTING, LEG-BURNING PUMP & HOLD!⁣ ⁣ This is Circuit 2 from this week's WOW (Workout of the Week) from my home workout membership site at TheDailyBJ. Greg Plitt Workout Routine. COM THE TOOLS YOU NEED TO BUILD THE BODY YOU WANT® Store Workouts Diet Plans Expert Guides Videos Tools DUMBBELL ONLY WORKOUT: 4 DAY UPPER/LOWER DUMBBELL WORKOUT This dumbbell only upper/lower workout. Day 4 - Off. Dumbbell rear delt flyes 3 sets x 15 reps. It can be. *Take two rest. Bent over dumbbell lateral raise, 3 sets of 15, 12, and 10 reps; Side cable raise, 3 sets of 12, 10, and 8 reps; Abs Every Workout. Standing Calf Raises (Machine or Dumbbell): 4 sets of 12 reps; Calf Presses on Leg Press: 4 sets of 8 reps; First day of the week, and we are starting with back and calves. You can do it at home or in the gym. You get a balance between effectiveness and practicality. Day 2: Pull workout. Cable Crossovers – 3 sets of 15 reps. Because you can work just about every part of the body with a simple pair of dumbbells either at home or in the gym, dumbbell exercises are great for men over 50 with busy schedules. Muscle After 40 is split into 3 distinct phases, The Workout. This is my favorite template and the one I have used for the majority of my training career. DAY 1 – PUSH. Day 4: Repeat, or rest and repeat of day 5. Reverse Lunge. Focus on the eccentric contraction of the muscle. Complete each movement on the minute for 16 minutes (4 rounds): Minute 1: 40-second wall sit (squat hold if you don't have a wall) Minute 2: 40 seconds of alternating single-leg deadlift hops. 5 day workout routine - Building Muscle 101 › Search www. push, pull, legs workout splits. •24 reverse or step back lunges. Monday - Chest/Biceps/Forearms. Chest and Back. 4 Sets of Bent Over Dumbbell Rows With 8-10 Reps Per Set; 4 Sets of Dumbbell Bench Presses With 8-10 Reps Per Set; 3 Sets of Dumbbell Lateral Raises With 8-12 Reps Per Set; 3 Sets of Dumbbell Pullovers With 8-12 Reps Per Set; 2 Sets of Dumbbell Bicep Curls With 8-12 Reps Per Set. Day 6: Rest. Lateral Raise 2 sets x 15-20 reps. Superset: Front Squats – 3×4-8 at 60-70% + Pull-Ups – 3xmax; Superset: Lunges – 3×12-15 each leg + Dumbbell Bench Press – 3×12-15; Superset: Back Raises – 3×15-20 + 3-in-1. Dumbbell Single Arm Row: 4 sets of 8-10 reps. Keep elbows pointed high while maintaining slight bend through elbows (10° to 30° angle) throughout movement. Join our social community!. I'm right, you're a effing moron. You’ll perform as follows: DAY 1: Upper Body 1. Perform all movements with slow negatives, not quite locking out at the top of each rep. Remember to spend time warming up before and cooling down after the workout. Day 4: Dumbbell Lower Body Workout Exercise Sets Reps 1. Using dumbbells for a workout has been a workout staple for many years, but now understanding their benefits of building muscle, strengthening muscle tissue, improving coordination, all the while getting a full-body workout, even as a beginner, and without having to set aside much space for storing them. 3 sets of Bench press close grip of 8-10 reps. Exercise so that the muscle is worked to the point of being tired. In this article you have step-by-step guide how to train and get results as a complete beginner. Workout #1 on Wednesday of Week 2 and so on. Purpose: Monday (day 1), Tuesday (day 2), Wednesday (rest), Thursday (Day1) Friday (day2), S. Workout Routine - Dumbbells - Full Body Printed on Apr 28 2011 Workout Routine Snapshot 2 Workout Days 0 Cardio Exercises 14 Strength Training 0 Stretching Exercises 2 Abs 2 Back 2 Chest 2 Shoulders 2 Thighs 1 Biceps 1 Calves 1 Forearms 1 Triceps. Body Part Exercise Name Rest Time Reps Sets. Here's an example session for you to try out: Warm-up: 5 minutes rower, skipping, cross-trainer, or similar. Split Squat 3x8 (each leg) Bench 3x8 (If you don’t have a bench do floor press) DB Rows 3x8 (One arm on bench, back parallel to floor) Reverse Flies 3x10. Day 4: Rest; Day 5: All muscle groups—1 exercise, 3 sets, 10-12 reps; Days 6-7: Rest; 2. 4 Day Split: Day 1 – Chest Day 2 – Back Day 3 – Shoulders Day 4. Round 5: 3 sets of 12 reps. Incline dumbbell flyes – 4 sets of 12 reps. A 4-day split entails training the entire body over the course of four workouts. What I didn't tell you before is this is a 6-day training split. 4-Day Training Split. Day 2: Lower Body. The first option looks like this: Workout #1 on Monday. Complete each movement on the minute for 16 minutes (4 rounds): Minute 1: 40-second wall sit (squat hold if you don't have a wall) Minute 2: 40 seconds of alternating single-leg deadlift hops. Start your FREE trial of the #1 App in Golf Fitness: https://bit. Split the session up if it suits you, but try to keep up the intensity. Greg Plitt Workout Routine. A push-pull split relies on the fact that certain muscle groups tend to 'push' such as chest, triceps and shoulders while other muscle groups 'pull' like as biceps and back. Sunday – Rest Day. Try this quick dumbbell HIIT workout next time you want to fit in a total-body routine on a busy day. Dumbbell Standing One-Arm Shoulder Press with Neutral Grip. Beginner Option. However, there are other options. After every workout your muscles need to re-build your muscles and for this you need rest. Beginners Bodyweight Workout A. Standing Calf Raises: 4×6-10. Dumbbell Split Squat 3 8 - 12 5. Lat Pulldown. push pull legs (3, 4, 5 and 6 day training splits) the push pull legs routine can be split over 3, 4, 5, or 6 days a week. Day 2 – Back and rear Delts. Seated dumbbell curls — 4 sets. Day 6: Rest. The example shows a three-day workout split where trainers choose any three days of the week to exercise; Monday-Wednesday or Wednesday-Friday but there are different kinds of workout splits; six-day, two-day or four-day routines. You might want to have barbell exercises in A and dumbbells in B. Begin with a 5- to 10-minute warm-up of light cardio (walking in place, etc. That’s frequent enough and long enough to grow some solid muscle mass and take your strength up to 11. Be sure to choose a light enough. On this routine, you would be training each body part once every 5 days. The workout routine featured below is tailored to those that are looking to target every major muscle groups in their body in a single 2-day program. Workout #3 on Friday. Grip the dumbbell with the opposite arm and begin the motion by pulling the dumbbell towards your hip, squeezing your lats and upper back at the very end of the movement. If you are a beginner, you will find it hard going to the gym 6 times. These workouts don’t have to be entirely unique. Create a full-body dumbbell workout to do at home with this list of the 15 best dumbbell exercises, which light up every muscle, from your arms to your legs. This workout, provided by Ben Bruno, a strength coach in North Andover, MA, will send you on your way. What I didn't tell you before is this is a 6-day training split. A perfect 2 - day split workout plan for complete beginners. Workout one focuses on chest & back, workout two on arms, workout three on legs & abs and workout four on shoulders. So you never exercise the same muscle groups on 2 successive days. Now, this is where most people go wrong. This 3 day per week bodybuilding split routine that I’m going to share with you can be used by all lifters, from beginners right up to advanced levels, with good results. In such a case, you need to go back to the drawing board and evaluate the goal of your dumbbell workout. 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. All movements listed are done with a barbell and, where applicable, an adjustable bench. Eating Program. Sets 4 Reps 10 Rest 60sec Tempo 2010. Plan 1 is 4 days. Dumbbell Wrist Curls. Dumbbell Hip Thrust 4 10 - 15 5. That's six days per week. Keep head and chest up, back flat, as you return to standing. Intermediate Option: For time: 30 toes-to-bars 40 single-arm dumbbell snatches 50 dumbbell box step-overs 40 single-arm dumbbell snatches 30 toes-to-bars. Squat Press. Legs and Abs Workout Exercise Sets Reps Split Squat 3 30, 20, 10 Single Stiff-Leg Deadlift 3 30, 20, 10 4 DAY DUMBBELL AND BODYWEIGHT FAT LOSS WORKOUT Days Per Week: 4 Day Time Per Workout: 30-60 Mins Equipment: Bodyweight Target Gender:. Straighten arms and squeeze triceps to raise dumbbells back overhead. Dumbbell Wrist Curls. In week 4, begin using the “rest-pause. print page 1 in print dialog box. 1-2 minutes rest between sets. Dumbbell goblet squat. Notes - For the next workout on Wednesday, repeat the cycle and start with workout A. 5-Day Workout Split #1 – The body part split. 5 day workout routine - Building Muscle 101 › Search www. Chest Dumbbell Incline Bench Press 30 Sec 12 4. Works a combination of upper and lower body per workout session. Get Healthy U is a fitness hub founded by Chris Freytag that educates and inspires women to make healthy lifestyle choices. This is the training routine with barbell and dumbbells only. Workout 3 - Leg Day You'll notice you're doing the '4 sets x 8, 8, 6, 6 reps' again for the first 2 exercises. Lie faceup on a mat, holding a dumbbell in each hand. Note the order of the workouts; similar muscle groups are kept far apart to allow for optimal recovery. By running this program over the course of a few months, you should start to see great results. Day 4: Dumbbell Lower Body Workout Exercise Sets Reps 1. Using this routine, you will train one body part. That can make for a very short and intense workout. Incline dumbbell bench press - 4 sets - 12/10/10/8 reps. If you do a full body routine twice per week, then 4-5 sets per body part is sufficient. Lee Haney Workout Plan. A 2-day split dumbbell workout, where half the body gets worked in one workout and half the body in a second workout. This is how your weekly training split may look. Leg Press 3 sets x 10-15 reps. From there, he walks his viewers through a full workout that represents an average day for. The other option is to just use three unique workouts which you do once per week. Keep head and chest up, back flat, as you return to standing. This is the training routine with barbell and dumbbells only. If your goal is to get lean and defined muscles, the 2 day split workout is a better approach. Perform all movements with slow negatives, not quite locking out at the top of each rep. ly/2M6inpaLooking for a quick Dumbbell workout for golfers?If you've ever been stuck somewhe. Dumbbell Standing One-Arm Shoulder Press with Neutral Grip. Strength Oriented - 2 Day Split Workout. 3 sets of each exercise. Comment by Phil — November 10, 2008 @ 8:32 pm. Star Jack with Single Dumbbell. Motivation is the key here. Training Level: Intermediate Training Days: 4 Days Routine Duration: 5 to 6 months Warmup: 5-10 min warmup before you begin your workout Rest: 60 or 90 sec between sets Protein Intake: 1g of protein per pound of body weight ( Example: 200 pound= 200 gm protein) Calorie Intake: 20 or 30% more Fat Intake: 0. M, w, f or tu, th, sa. In such a case, you need to go back to the drawing board and evaluate the goal of your dumbbell workout. 5-8 exercises a workout day. Get Started Today! About. 5X the calories of a treadmill at the same speed!‡. For those who prefer training each muscle group more than once per week, your 4 days split can be done with continuous cycling where you train for 4 days straight, then take one day off, before repeating your split. Ronnie followed a fairly typical bodybuilding split, where he would train different muscles on different days. Just squatting on its own activates nearly every muscle in the body, from the quadriceps and hamstrings, to the glutes and even the. split workout: Only one is worth your time (2020, cnet. It isn't a workout, but a prescription for how to split one's lifting during a given week. Here’s a great muscle building routine, where you train 3x per week. Dumbbell overhead walking lunges AbMat sit-ups Plank dumbbell rows. Muscle growth in people with. Skull Crushers 2 sets of 12-15 reps. THT 3-DAY SPLIT PLAN. Of course this is a current average, and some weeks are more while others are less. For example, this 3-day split dumbbell workout aims to build muscle by increasing the resistance of simple exercises like the regular squat. This program has a lot going for it. Lee Haney Workout Plan. 5 months to experience good results. In this routine, shoulders get their own day, which helps give them the extra work they need to grow in proportion to the rest of the upper. The obliques plus the rectus and transverse abdominals make up the abdominal wall, according to The American Council on Exercise (… Read More »Dumbbell workout at home during. There are many different workout routines that can stimulate your muscles 2–4 times per week, ranging from a 2-day full-body routine all the way up to a 6-day split routine. It was mentioned that some of these old school bodybuilders would train twice a week, splitting up muscle groups for each workout. A good workout goal for women over 40 is to get in at least 30 minutes of exercise most days of the week. Every time you repeat a workout, you'll change the number of reps or sets you do: Round 1: 2 sets of 10 reps. Barbell squats: 4 sets of 8 – 10 reps. It is recommend that you use a schedule similar to the following:. Can you show me a 3 day dumbbell split routine that includes a forearms/abs/calves day for one of the workouts. DAY 2: Lower Body 1. Using only dumbbells and barbells, this workout hits each muscle group hard once a week over a 5 day schedule. For the first set do 10 reps at a 70-degree angle. These are essential for your home gym or for grabbing a quick workout. push, pull, legs workout splits. How the 2-dumbbell workout plan works. Seated Calf Raises 4 sets of 10-15 reps. Incline Dumbbell Press 4 sets x 6-8 reps. Feb 06, 2017 · day 4: It also provides recovery on wednesdays and the weekend. Focus on the eccentric contraction of the muscle. The great thing about dumbbells is that YOU get to choose the weight, so the workout can be as challenging as you want it to be. 1 x 12 reps warm up. Still, the term is somewhat flexible and can be applied to many […]. : Fitness Republic Vinyl Hex Dumbbell - Combo (3 & 5 lb) : Sports & Outdoors. Dumbbell Goblet Squat - 4 sets of 15-20 reps. The 5-Day Workout Routine For Men. Day 6 – Quads, Hams and Calves.