Workout Split- 5 Day- Dumbbell Focused

Workout Routine- 5 Day Split- Dumbbell Focused

Aug 2022

I have found that dumbbells, especially for chest seem to allow for more muscle engagement. This can just be a personal thing, but i enjoy dumbbell benching more than barbell. I have seen much more muscle and strength from using dumbbells.

 

This will be my current routine for the next several months.The day splits will remain the same, with slight changes every two weeks to the exercises that are in each day. The goal of this workout split is to get stronger and put on some more mass. This is not for cutting or looking super shredded. That style of workouts involve high intensity and lower weight exercises. I feel that this style of lifting works well if you want to be able to lift relatively heavy weights for a few reps and not just one-rep max. 

 

Each major muscle group will have around 4 exercises. This workout split is too allow focus for each muscle and push past your normal limits. Since you are only targeting each muscle group one day a week, you can push hard and go heavier each exercise. If you can fit it into your schedule, I recommend adding a day 6, and making it a secondary leg day.

Regarding: Cardio/Abs- I try to fit in at least one if not both, at the end of each workout. It tends to depend on how tired i feel and how much time i have. Rule of thumb, especially if i dont think i will have a 6th Day, i use Staremaster on non-leg days. This way my legs still can get a pump and do some work. 

Cardio Includes: Air Bike (if your gym has one) at least 1 mile in under 3 minutes. Staremaster of 12-15 flights in under 3 minutes. Jump roping for 1-2 minutes (straight though). For jump roping, you might need to allot more than 2 minutes for stop-and-go issues, but to try and be consistent for at least one minute.

Abs Include: Leg raises, machine crunches, seated leg raises, and sandbag russians. The most effective i feel are the sandbag russians. I use 10lbs, sit in the Russian twist position and do a 3 circuit routine. Take the bag and go clockwise for 10 reps around your legs, then counterclockwise for another ten reps, and finish off with 10 reps each side of russians (count to 20). I do this 3 times, and it's a killer ab burner. I recommend you stretch after to relieve the pain.

Day 1: Chest

​​Dumbbell Side raises/Rear Delt Flys (superset)- 1 Warm Up set- 10 reps each

                                                                       3-4 Working Sets- 10-12 reps each

Flat Dumbbell Bench- 2 Warm Up sets- 10 reps

                                  3-4 Working Sets- 4-8 reps(Heavy)

Incline Dumbbell Bench- 3-4 Working Sets- 6-8 reps (Heavy)

Incline Dumbbell Close Press- 3-4 Working Sets- 10-12 reps(Light)

Day 2: Shoulders

​​Dumbbell Side raises- 1 Warm Up set- 10 reps each. 

                                     3-4 Working Sets- 10-12 reps each

​​Dumbbell Front raises/Rear Delt Flys (superset)- 1 Warm Up set- 10 reps each 

                                                                       3-4 Working Sets- 10-12 reps each

Dumbbell Shoulder Press- 3-4 Working Sets- 10-12 reps

Cable Rear Delt Fly- 3-4 Working Sets- 10-12 reps

Dumbbell Shrug - 3-4 Working Sets- 15-20 reps

Day 3: Legs

Leg Extensions (2 variations)- Shoulder width- 3 sets. 12-15 reps

                                                 Wide width- 3 sets. 12-15 reps

Lying Hamstring curls- 3 sets. 10-15 reps

Standing Calf raises- 3 set. 8-12 reps

Barbell Squat- 1-2 Warm up sets- 10 reps

                         3-4 Working Sets- 6-8 reps (Heavy)

Day 4: Back

Lat Pull Down- 1 Warm Up set

                         3-4 Working Sets- 6-8 reps (Heavy)

Reverse Grip Pull Downs- 3-4 Working Sets- 10-12 reps

Barbell Standing Rows/Shrugs (superset)- 3-4 Working Sets- 10-12 reps

Cable Rear Delt Flys- 3-4 Working Sets- 10-12 reps

Day 5: Arms

Dumbbell Curls- 1 Warm Up set

                           3-4 Working Sets- 6-8 reps

Preacher Bar Curl- 3-4 Working Sets- 10-12 reps

Hammer Dumbbell Curl- 3-4 Working Sets- 10-12 reps

 

Barbell Close Grip Bench- 1 Warm Up set

                                           3-4 Working Sets- 6-8 reps

Cable (rope) Push Downs- 3-4 Working Sets- 10-12 reps

Vbar PushDowns- 3-4 Working Sets- 10-12 reps

Day 6: Legs (If possible)

Hamstring Curls- 3 sets. 10-15 reps

Seated Calf Raises- 3 set. 8-12 reps

Leg Extensions (2 variations)- Shoulder width- 3 sets. 12-15 reps

                                                Wide width- 3 sets. 12-15 reps

Barbell Squat- 1-2 Warm up sets- 10 reps. 

                        3-4 Working Sets- 6-8 repsn (Heavy)

 

Drop Set- Drop 50% weight- 20 reps