Best 5 day Dumbbell Only Split!

Remember how we emphasized the Push, Pull, Upper, Lower, Leg Split in our earlier post? 

But, things become tough when it's lockdown because of the 2nd wave of COVID here in India and when most of the gyms are closed!

Well, worry not! Head over to your nearest fitness store or to Amazon & get a pair of dumbells because that's all you would need to get that post 30 lean body you crave for!

PART 1: The 5 day Split:

To begin with, let's start with the 5 day Split. I know most websites might tell you to take a break in between but from my personal experience, the moment you take an off, the remainder of the days go for a toss. So don't take a mid-week off unless absolutely essential. Take the Weekend off & chill out!

Monday	Tuesday	Wednesday	Thursday	Friday
Upper body	Lower body	Push	Pull	Legs & Abs

PART 2: The Workout:

Now once we have set the routine it's time to get right into it

1. MONDAY: UPPER BODY

 

The routine outlines each exercise below. To save time & to make this precise, each exercise is linked to a YouTube Hyperlink. Click an exercise to watch how it's done

	Exercise	Sets	Reps	Recovery
1	Dumbbell bench press	4	6-12	60-90 seconds
2	Single-arm bent-over row	4	6-12 per arm	60-90 seconds
3	Seated dumbbell shoulder press	4	6-12	60-90 seconds
4	Dumbbell Pendlay row	4	6-12	60-90 seconds
5	Decline dumbbell skull crusher	3	6-12	60-90 seconds
6	Dumbbell biceps curl	3	6-12	60-90 seconds

2. TUESDY: LOWER BODY

Next, let's get down to the lower body. Exercises are here below. Link to their respective YouTube videos are on the exercises. 

	Exercise	Sets	Reps	Recovery
1	Goblet squat	4	6-12	60-90 seconds
2	Dumbbell Romanian deadlift	4	6-12	60-90 seconds
3	Bulgarian Split squat	4	6-12 per leg	60-90 seconds
4	Dumbbell leg extension	4	6-12	60-90 seconds
5	Single-leg standing calf raise	4	6-12 per leg	60-90 seconds

3. WEDNESDAY: PUSH

Now we are in the middle of the week & it's quite obvious you must be tired. Here's a pro tip: If you don't feel ok, take a break & live to push another day! Do not feel dejected if you are unable to complete all 7 exercises on the very first day. Here AMRAP means As many reps as possible.

	Exercise	Sets	Reps	Recovery
1	Incline dumbbell bench press	4	6-12	60-90 seconds
2	Dumbbell flye	4	6-12	60-90 seconds
3	Dumbbell push-up	4	AMRAP	60-90 seconds
4	Arnold press	4	6-12	60-90 seconds
5	Lateral raise	4	6-12	60-90 seconds
6	Dumbbell kickback	4	6-12 per arm	60-90 seconds
7	Dumbbell overhead triceps extension	4	6-12	60-90 seconds

4. THURSDAY: PULL

One more day to go. Don't give up yet! It's Pull day today. Try and pull off as many you can. The first one, weighted Pull up will show you how you can do it at home without any equipment. Do take a look.

	Exercise	Sets	Reps	Recovery
1	Weighted pull-up	4	AMRAP*	60-90 seconds
2	Bent-over dumbbell row	4	6-12	60-90 seconds
3	Renegade row	4	6-12 per arm	60-90 seconds
4	Dumbbell Armpit row	3	6-12	60-90 seconds
5	Dumbbell shrug	3	6-12	60-90 seconds
6	Dumbbell preacher curl	3	6-12 per arm	60-90 seconds
7	Concentration curl	3	6-12 per arm	60-90 seconds

5. FRIDAY:LEGS & ABs

Finally, on the last day of the week & we are back at the lower part of our body with Legs & Abs. 

	Exercise	Sets	Reps	Recovery
1	Bulgarian split squat	4	6-12 per leg	60-90 seconds
2	Single-leg Romanian deadlift	4	6-12 per leg	60-90 seconds
3	Dumbbell sumo squat	4	6-12	60-90 seconds
4	Dumbbell leg curl	4	6-12	60-90 seconds
5	Seated dumbbell calf raise	4	6-12	60-90 seconds
6	Weighted crunches	4	6-12	60-90 seconds
7	Dumbbell side bend	4	6-12 per side	60-90 seconds

So like every time, I won't be recommending you these unless I do them myself. So go ahead & give them a shot & let me know how you feel in the comments below.