Are you looking to strengthen your body? Do you want to start using those dumbbells in your home? Instead of leaving the dumbbells to waste away by the dust bunnies, you will benefit from using them for weight training regularly. However, you will need first to create an excellent dumbbell exercise routine.
It would be best to focus on different body parts daily, so your joints and muscles don’t become too sore. Below, we have created an incredible five-day dumbbell exercise routine for you to check out. Are you ready to learn about a great workout for women? Then, read on!
The chest and shoulder muscles often go together, as most exercises require you to use both muscle sets. The type of dumbbell exercises you should pursue on the first day include:
- The dumbbell upright row exercise
- The dumbbell fly
- The single-arm lateral raise
- The incline dumbbell press
You should perform each type of exercise using three sets of 15 repetitions. Every week, increase by one repetition until you reach 20 repetitions. Make sure to rest for about one minute between each set. However, if you have injured your shoulder, you may want to bypass a few of these workouts. You can also modify the workouts for an injury.
Strengthen your chest and shoulders using these workouts on the first day. On day two, employ a workout to strengthen your legs and core.
To make your legs much stronger, you should surely pursue several squat workouts while holding onto dumbbells. You can also do a plank to get your core stronger. A few typical dumbbell workouts you can take part in on the second day include:
- Dumbbell squats
- Dumbbell deadlifts
- Dumbbell split squats
- Dumbbell hip thrusts
- Dumbbell calf raises
- Dumbbell side bends
You should complete three to four sets of 10 to 15 repetitions for each workout. Don’t forget to take about 30 to 60 seconds to rest between each set. Don’t forget to participate in a plank workout for at least 20 seconds and repeat it at least three times. That way, you will truly strengthen both your legs and your core.
On the third day of your dumbbell workout, make sure to target the upper back and abdominal muscles. You can focus on strengthening your upper back by doing one side at a time. Yet, you’ll still need to make sure each side reaches the correct number of repetitions.
The dumbbell knee-in exercise is a good one to partake in. Here, you’ll need to sit on the end of a bench while holding the dumbbell between your feet. Keep your legs straight out while leaning back. You can hold the side of the bench to balance yourself. Next, you’ll need to bring your knees to your chest and then lower your legs back down to the beginning.
A few other great exercises to try include:
- A weighted crunch
- A dumbbell shrug
- A two-arm dumbbell row
- A dumbbell pullover
- A bent-over rear delt fly
Do you want your arms to look strong and large? If you want to look great, you’ll want to try these biceps and triceps dumbbell workouts. Day four is the perfect time to make your upper arms look incredible. If you’re feeling tired, you may want to focus on one arm at a time.
The typical dumbbell workouts for strengthening your biceps and triceps include:
- Standing hammer curl
- Incline dumbbell curl
- Dumbbell tricep kickbacks
- Zottman curl
- Neutral grip dumbbell press
- One arm overhead dumbbell extension
The workouts here involve 15 to 20 repetitions with three sets each. Don’t forget to rest for about 60 seconds between each set.
On the last day of your workout routine, you should focus on your hamstrings and glutes. Before you even start these dumbbell workouts, however, make sure to stretch out your hamstrings. That way, you won’t make your muscles overly sore.
These workouts also include squats, which will strengthen your glutes. The dumbbell sumo squat requires you to stand in a wider stance when compared to the goblet squat. The type of workouts you should pursue include:
- Stiff leg deadlift
- Dumbbell hamstring curl
- Dumbbell glute bridge
- Walking lunge
- Dumbbell sumo squat
The five-day dumbbell exercise routine should work well for women of all ages. Make sure to take breaks after every set and focus on working out different parts of your body every day. The best part is that you only need a few dumbbells for the five-day workout routine. Soon, you’ll build all the lean muscle you want and look great for the beach!