Training at Home with Dumbbells. Month 4 and 5

David Diaz Gil 4 min. of reading Home-workout with Dumbbells Leave a comment

Here we bring you the third instalment of home training with 2 dumbbells, for all those who want to get started in the world of weights and cannot go to a gym for lack of time, desire, resources or other means. Take note of our Home Training Routine with Dumbbells: Month 4 and 5.

Index

1 Routine for Month 4 and 5
2 Help for the exercises
3 Routine guidelines
4 Related Entries

Routine for Month 4 and 5

Help for the exercises

Bench press

Openings on a bench

Floor push-ups

Overhead Triceps Extension

Bench dips

Deadweight

Dumbbell row

Curl «Crush Grip»

Crossed Hammer Curl

Squats with dumbbell between legs

Static stride

Romanian deadweight

Side lunge

Heel lift

Press militar

Front lifts

Chin row

Leg lift

Crunches

Isometric plank

Routine guidelines

These next two months we begin practicing with split routines (called Weiders), in which a muscle group is trained every day. The distribution is Monday, Tuesday, Thursday and Friday, but within the four days you can swap the routes as you please. As long as we separate the chest and shoulder days well, so that we don’t overtrain the shoulder primarily.

Remember that these routines are for people who start at home, although they can be extrapolated without problems to any level.

Simply increasing their intensity by increasing the loads, lowering the cadence or raising it, varying the rest, superserialising or modifying the routine based on these examples.