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

Help for the exercises

Bench press

Openings on a bench

Floor push-ups

Rear kick

Bench dips

Deadweight

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

Dumbbell row

Flys

Alternate curl

Concentrated

Squats with dumbbell between legs

Bulgarian squats

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

Romanian deadweight

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

Military press

Front lifts

Side lifts

Chin row

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

Isometric plank

Routine guidelines

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.

Related Entries

• Training at Home with Dumbbells. Month 1
• Training at Home with Dumbbells. Month 2 and 3
• Training at Home with Dumbbells. Month 6