Home Workout Programs - A Guide Map to Health and Fitness 5-Day Training: How to Use this Dumbbell Workout to Build Muscles

5-Day Training: How to Use this Dumbbell Workout to Build Muscles

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5-Day Dumbbell Workout

Training with a 5-day dumbbell workout means you can work one side of your body at a time, helping to identify and correct left-to-right power imbalances. Also, many dumbbell exercises involve a greater range of motion than the same exercise with barbells. As a result, it increases joint mobility and can improve muscle activity.

Using dumbbells instead of single barbells means you get two weights to control, which improves coordination. In addition, many athletes find that training with dumbbells is more mutually friendly. For example, if pressing a barbell bench causes shoulder pain, you may find some relief if you switch to dumbbells.

This 5-day dumbbell workout builds muscle and strength. Perfect for home and garage trainers and anyone who likes to use dumbbells instead of barbells or machines.

There are many ways to divide the five days, and most of each exercise involves training 1-2 muscle groups. It is also common to train each muscle group once a week. This is fine for some lifters, but many do better when they train each major muscle group twice a week.

This five-day dumbbell exercise split combines the upper / lower body with a push-pull split leg to make sure you hit the muscles twice every seven days to improve muscle growth. As a result, make your workout more diverse.

Here is your workout plan for the next few weeks.

MonTueWedThuFriSatSun
Upper bodyLower bodyRestPushPullLegs & AbsRest

 

Although we recommend sets and reps for this exercise, adjust them to meet your training goals. Because of the law of specialization, your body adapts to the type of training you have. For example, lift heavy weights if you want to be strong. In contrast, lightweight and high reps are best for endurance.

Don’t forget to warm up yourself before each workout. Start with a simple 5-10 minute cardio to raise your core temperature and pump your blood. Next, prepare your muscles and joints by doing some dynamic stretching and joint mobility exercises. Finally, finish your warm-up with a couple of essential exercises in your 5-day dumbbell workout.

Workout 1–Upper body

Your first exercise trains all the muscles in your upper body. It’s a simple exercise, but it will be beneficial to push yourself forward and bring each set closer to failure. This includes equal amounts of pushing and pulling to ensure that you train your upper muscles evenly.

ExerciseSetsRepsRecovery
1Dumbbell bench press46-1260-90 sec
2Single-arm bent-over row46-12 per arm60-90 sec
3Dumbbell shoulder press46-1260-90 sec
4Dumbbell Pendley row46-1260-90 sec
5Decline dumbbell skull crusher36-1260-90 sec
6Dumbbell  biceps curl36-1260-90 sec

Make the most of the right exercises in your 5-day dumbbell workout. As well as making your training more productive, it will also reduce your risk of injury.

Workout 2 -Lower body

You can’t build a strong, muscular, active body without training your legs. The good news is that you can use your lower body for nothing but dumbbells.

ExerciseSetsRepsRecovery
1Cyclist goblet squat46-1260-90 sec
2Dumbbell Romanian deadlift46-1260-90 sec
3Split Squat46-12 per leg60-90 sec
4Dumbbell leg extension46-1260-90 sec
5Single leg standing calf raise46-12 per leg60-90 sec

 

Leg exercises often involve your back, which means it is essential that you do them correctly. Be careful not to round your lower back during this exercise, as doing so pressures your spinal ligaments and intervertebral discs. The 5-day dumbbell workout provides safety by allowing you better control and less time under the weight.

Workout 3 -Push

This exercise targets your chest, shoulders, and triceps – all of your pushing muscles. This exercise has plenty of muscle-building volumes, so expect some delayed onset muscle soreness (DOMS) after doing it.

 

ExerciseSetsRepsRecovery
1Dumbbell bench press46-1260-90 sec
2Dumbbell flyes46-1260-90 sec
3Dumbbell push-up46-1260-90 sec
4Arnold press46-1260-90 sec
5Lateral raise46-1260-90 sec
6Dumbbell kickback46-12 per arm60-90 sec
7Dumbbell overhead triceps extension46-1260-90 sec

 

Pressing exercises can be strenuous on your shoulders. Avoid unnecessary shoulder pain by doing every exercise using excellent techniques.

Workout 4–Pull

This exercise targets your back, buttocks, and biceps. Expect a good pump by the end of this training session.

ExerciseSetsRepsRecovery
1Weighted pull-up46-1260-90 sec
2Bent over dumbbell row46-1260-90 sec
3Renegade row46-12 per arm60-90 sec
4Dumbbell armpit row36-1260-90 sec
5Dumbbell shrug36-1260-90 sec
6Dumbbell preacher curl36-12 per arm60-90 sec
7Concentration curl36-12 per arm60-90 sec

Most stretching exercises involve your biceps. Excessive biceps training can cause elbow pain. During this exercise, make sure that you do not overextend your elbows.

Workout 5- Legs and Abs

It’s time for the legs again, but with the training of your legs, you’re going to do some abs exercise. This is the last workout of the week.

 

ExerciseSetsRepsRecovery
1Bulgarian split squat46-12 per leg60-90 sec
2Single leg Romanian deadlift46-12 per leg60-90 sec
3Dumbbell Romanian deadlift46-1260-90 sec
4Dumbbell leg curl46-1260-90 sec
5Seated dumbbell calf raise46-1260-90 sec
6Weighted crunches46-1260-90 sec
7Dumbbell side bend46-12 per side60-90 sec

 

This exercise includes some single-leg lower body exercises. These are usually more difficult than two-legged exercises because you need a lot of balance and coordination. If these exercises are new to you, avoid going too heavy too soon, as doing so can lead to knee injuries. The purpose of the 5-day dumbbell workout is to help you build muscle. Of course, this is also fine if you want to use it to help with fat loss.

What do you think?