5 Day Dumbbell Workout Split Overview. Plus, you’ll no longer have to wait for That Guy to get done with the 40-pound dumbbells at the gym. Here’s what the 4-day version looks like…. Inevitably, though, dumbbells won’t work for everything. (Since this is an at-home workout, this might involve walking between multiple rooms.) Why it works: Not only does this challenge you to work each side independently, as with a traditional one-arm row, but you work your hamstrings while inevitably lowering the dumbbell deeper. Getting a good dumbbell workout plan is a great way to do some at home workouts … 170+ home exercises to choose from, with video examples for each. Sometimes it’s really easy and the replacement is damn near identical (like replacing a barbell shoulder press with a dumbbell shoulder press), and sometimes it’s a little trickier and/or may require some form of additional equipment (like bands, TRX, weighted vest, etc.). That’s why they often contain a mix of dumbbell exercises, barbell exercises, machine exercises, and body weight exercises. Beyond the changes in exercise selection that were made to suit a home-friendly dumbbell workout, everything else about the original version of this routine (the method of progression, etc.) All that really matters is that you keep the same every-other-day format intact with 2 consecutive days off at the end (as shown above). There’s a reason farmers don’t need to lift weights in the gym—they get all the training they need from their daily work. Thanks to this clever innovation, you no longer need to find space for a bulky dumbbell rack. Just like my original beginner workout, this dumbbell-only version uses the same 3-day full body split with the same alternating “ABA BAB” format. All rights reserved. Why it works Dumbbell training allows you to workout one side of your body at a time, which is great for curing any strength imbalances you’ve developed. This home dumbbell workout will build muscle and get you fit fast. Best Dumbbells for a Home Workout. And sometimes it may require doing something that isn’t a completely perfect replacement, but is still close enough to get the job done (like replacing pull-ups with some type of row). The workout can be performed for up to 12 weeks. Best Dumbbells for a Home Workout. Looking for a free dumbbell workout routine you can do at home? If you are unable to hit the gym for any reason and want to take your workout to the next level at home, it really pays to add some dumbbells to your fitness arsenal. The Dumbbell Workout Plan To Build Muscle At Home The Ultimate Home Workout Plan Build a brand new body by performing functional exercises with some classic kit – dumbbells The flye is also a great movement to do right after the skullcrusher, because you don’t have to switch positions. Follow these fit women we're crushing on for inspiration, workout ideas, and motivation. If you are unable to hit the gym for any reason and want to take your workout to the next level at home, it really pays to add some dumbbells to your fitness arsenal. As you can see, even though there are 3 training days per week, there are just 2 actual workouts. They'll support maintenance and even progression when you can't make it to the gym. Your muscles don’t know or care what equipment you’re using, nor do they know or care if you’re at home or in a big fancy gym. Here’s the thing. Squat as low as you can and return to starting position. applies here just the same. In this at-home workout with dumbbells, we’ll perform seven exercises as a circuit. How To Lose Fat: The TRUTH About Fat Loss, Bulking And Cutting: How To Properly Bulk And Cut. Are you working out at home with nothing but some resistance bands, or a few dumbbells, or just your own body weight? If you have the available schedule and recovery capabilities to handle 4 weight training workouts per week in this format, this is the split you should use. Why it works: Though best known as a triceps exercise, this also builds coordination between the tri’s and upper back. With that in mind, let’s get started with the home dumbbell workout routine. This can be a challenging move at first, but you’ll be surprised how quickly you’re able to walk further or increase the weight. The following workout is designed for those who only have access to a set of dumbbells.