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5 Day Dumbbell Routine. DAY 5 30 Day Dumbbell Challenge Arms Chest Back Shoulders Abs First of all Congratulations on taking the 30 day challenge. Incline dumbbell press Upper Chest 3 sets of 8 reps. Dumbbell Pullover Back Chest 3 sets of 12 reps. Day 1 Leg Chest Triceps- DB Front Squat DB Sumo Squat DB Pushup To Row Dumbbell Bench Press Dumbbell Floor Press.
Home Cardio Workout With No Equipment Calorie Darbee Workout Dumbbell Workout Dumbell Workout From pinterest.com
3-4 sets of 15-20 reps Planks. 3 sets of 8-10 reps Alternate Dumbbell Bicep Curl. Dumbbell squats Quadriceps Front Of The Thighs 4 sets of 10 reps. Day 3 Off. Using just a pair of dumbbells and this dumbbell-only routine youll be able to hit all the major muscle groups in your body and build a stronger body in only 30 minutes a day. And because each limb moves independently your core has.
1-2 minutes rest between sets.
DAY 5 30 Day Dumbbell Challenge Arms Chest Back Shoulders Abs First of all Congratulations on taking the 30 day challenge. Dumbbell Lateral Raise 3 8 - 12 6. Incline Dumbbell Bench Press 4 8 - 10 3. Dumbbell Bench Press 5 8 - 10 2. Dumbbell squats Quadriceps Front Of The Thighs 4 sets of 10 reps. Day 2 Shoulders Leg Wrist- Arnold Press Upright Row Dumbbell Front Raise Calves Raises Dumbbell Wrist Curls.
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10 8 5 5 5 Dumbbell Lateral Raise. 3 sets of 8-10 reps Alternate Dumbbell Bicep Curl. 5-Day Dumbbell Split Workout. Alternate dumbbell curls Biceps 3 sets of 12 reps. This was incline dumbbell press in the original routine so if you have an adjustable bench it would still be ideal in this spot.
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Dumbbell Floor Press 3 8 - 12 4. Incline dumbbell press Upper Chest 3 sets of 8 reps. And because each limb moves independently your core has. Day 3 Off. 5 Day Womens Dumbbell Only Workout Split.
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Day 5 Hamstrings and Glutes. Use the heavy dumbbells for the first triset the moderate dumbbells for the middle triset and the light. Standing Dumbbell Press 4 8 - 10 5. 10 8 5 5 5 Dumbbell Lateral Raise. Using just a pair of dumbbells and this dumbbell-only routine youll be able to hit all the major muscle groups in your body and build a stronger body in only 30 minutes a day.
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A lighter set 10-15 pounds a moderate set 15-25 pounds and a heavy set 25 pounds. Standing Dumbbell Press 4 8 - 10 5. If youve opted for the 4 or 5 day dumbbell bulking routine yet find yourself missing workouts every week or every second week I recommend re-thinking the routine you chose. Day 2 Shoulders Leg Wrist- Arnold Press Upright Row Dumbbell Front Raise Calves Raises Dumbbell Wrist Curls. A lighter set 10-15 pounds a moderate set 15-25 pounds and a heavy set 25 pounds.
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3 sets of 8-10 reps Lying Leg Raise. 10 8 5 5 5 Incline Dumbell Curl. 1-2 sets of holding for 1-2 minutes. Front and lateral raises upright row shrug crunches plank wrist curls Day 3. If youve opted for the 4 or 5 day dumbbell bulking routine yet find yourself missing workouts every week or every second week I recommend re-thinking the routine you chose.
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3 sets of 8-10 reps Alternate Dumbbell Bicep Curl. 3-4 sets of 15-20 reps Planks. Seated Dumbbell Press. You will be amazed how tone and fit you will get just by incorporating weights into your exercise routine and eating right for your metabolic type. Pull-up superman dumbbell row IYT raises biceps curls squats calf raises.
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Dumbbell Pullover Back Chest 3 sets of 12 reps. 3 sets of 8-10 reps Overhead Dumbell Triceps Extension. Dumbbell Tricep Kickbacks 3 8 - 12 Day 2. Seated Dumbbell Press. Using this routine you will train one body part per day for duration of 5 days.
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1-2 sets of holding for 1-2 minutes. Pull-up superman dumbbell row IYT raises biceps curls squats calf raises. And because each limb moves independently your core has. This was incline dumbbell press in the original routine so if you have an adjustable bench it would still be ideal in this spot. 1-2 minutes rest between sets.
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1-2 sets of holding for 1-2 minutes. Day 3 Off. Alternate dumbbell curls Biceps 3 sets of 12 reps. Dumbbell Lateral Raise 3 8 - 12 6. Dumbbell training allows you to workout one side of your body at a time which is great for curing any strength imbalances youve developed.
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Incline Dumbbell Press or Any Chest Compound Exercise choose one 3 sets of 8-10 reps. Heres the routine. If youve opted for the 4 or 5 day dumbbell bulking routine yet find yourself missing workouts every week or every second week I recommend re-thinking the routine you chose. Using this routine you will train one body part per day for duration of 5 days. Day 5 Hamstrings and Glutes.
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3 sets of 8-10 reps Alternate Dumbbell Bicep Curl. Day 2 Shoulders Leg Wrist- Arnold Press Upright Row Dumbbell Front Raise Calves Raises Dumbbell Wrist Curls. 5-Day Dumbbell Split Workout. Chest Shoulders Triceps Dumbbell Workout Exercise Sets Reps 1. Dumbbell Bench Press 5 8 - 10 2.
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A lighter set 10-15 pounds a moderate set 15-25 pounds and a heavy set 25 pounds. Day 2 Shoulders Leg Wrist- Arnold Press Upright Row Dumbbell Front Raise Calves Raises Dumbbell Wrist Curls. 1-2 sets of holding for 1-2 minutes. Dumbbell training allows you to workout one side of your body at a time which is great for curing any strength imbalances youve developed. This was incline dumbbell press in the original routine so if you have an adjustable bench it would still be ideal in this spot.
Source: pinterest.com
3-4 sets of 15-20 reps Planks. Dumbbell Pullover Back Chest 3 sets of 12 reps. Seated Dumbbell Press. Using just a pair of dumbbells and this dumbbell-only routine youll be able to hit all the major muscle groups in your body and build a stronger body in only 30 minutes a day. Ab Crunches Abdominals 4 sets of 15.
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3 sets of 8-10 reps Alternate Dumbbell Bicep Curl. Examples Of Bad 5-Day Splits. Alternate dumbbell curls Biceps 3 sets of 12 reps. Incline dumbbell press Upper Chest 3 sets of 8 reps. Day 5 Hamstrings and Glutes.
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Examples Of Bad 5-Day Splits. Alternate dumbbell curls Biceps 3 sets of 12 reps. 3 sets of 8-10 reps Alternate Dumbbell Bicep Curl. If you dont the next best option would be pretty much any other chest compound exercise dumbbell floor press any sort of push-up. Heres the routine.
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This was incline dumbbell press in the original routine so if you have an adjustable bench it would still be ideal in this spot. Legs Core Dumbbell Workout Exercise Sets Reps 1. Day 3 Off. DAY 5 30 Day Dumbbell Challenge Arms Chest Back Shoulders Abs First of all Congratulations on taking the 30 day challenge. You will use a rep goal style of training within this routine aiming for 50 reps on each exercise.
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If youve opted for the 4 or 5 day dumbbell bulking routine yet find yourself missing workouts every week or every second week I recommend re-thinking the routine you chose. 1-2 minutes rest between sets. Dumbbell Floor Press 3 8 - 12 4. Day 7 Off. Arnold press Shoulders Warm up 1 x 15 reps 3 sets of 10 reps.
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Incline dumbbell press Upper Chest 3 sets of 8 reps. Ab Crunches Abdominals 4 sets of 15. 3-4 sets of 15-20 reps Planks. Dumbbell Tricep Kickbacks 3 8 - 12 Day 2. Day 2 Shoulders Leg Wrist- Arnold Press Upright Row Dumbbell Front Raise Calves Raises Dumbbell Wrist Curls.
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