Training at Home with Dumbbells. Month 4 and 5

Training at Home with Dumbbells. Month 4 and 5

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.

Routine for Month 4 and 5

Infographic

Help for the exercises

Bench press

Bench press

Openings on a bench

Openings on a bench

Floor push-ups

Floor push-ups

Rear kick

Rear kick

Bench dips

Bench dips

Deadweight

Deadweight

*The image shows it with a bar but the same can be done with dumbbells

Dumbbell row

Dumbbell row

Flys

Flys

Alternate curl

Alternate curl

Concentrated

Concentrated

Squats with dumbbell between legs

Squats with dumbbell between legs

Bulgarian squats

Bulgarian squats

*In the image it’s done with a bar, but it’s with dumbbells

Romanian deadweight

Romanian deadweight

Side lunge

Side lunge

*In the image, at the same time that the side lunge is done, the arm curls. That should not be done. The arms are held down during the movement.

Heel life

Heel life

Military press

Military press

Front lifts

Front lifts

Side lifts

Side lifts

Chin row

Chin row

Leg lift

Leg lift

*Don’t stretch your legs so much, it’s best to do them with them semi-stretched so you don’t load your psoas.

Crunches

Crunches

Isometric plank

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.

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Review of Training at Home with Dumbbells. Month 4 and 5

Monday - chest and triceps - 100%

Tuesday - back and biceps - 100%

Thursday - legs - 100%

Friday - back and abs - 100%

100%

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About David Diaz Gil
David Diaz Gil
David Díaz Gil contributes with excellent articles in which he deposits the essence of his experience as well as scientific rigor.
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