If you want to test out 5 reps, you still can do so… just make sure that you lift slowly and deliberately to really feel each rep.įor abs, simply pick 2 exercises you like. The second exercise for each muscle group is a light isolation exercise that tends to work best with a slightly higher rep range. I have set up the rep ranges to be a bit different than Monday’s and Thursday’s workout. Planks: 1-2 sets of holding for 1-2 minutes Incline Dumbell Curl: 3 sets of 8-10 reps Overhead Dumbell Triceps Extension: 10, 8, 5, 5, 5Īlternate Dumbbell Bicep Curl: 10, 8, 5, 5, 5 Tues & Friday | Shoulders, Triceps, Biceps, and Absĭumbbell Lateral Raise: 3 sets of 8-10 reps If you have 4 or more day available, then consider using a 2-day split, as outlined next. If you are using this setup 3 times per week, I recommend Mon, Wed, and Fri, since this will still leave your weekend free. If you do decide to train 2 days each week with this type of plan try to space the workout out (Mon & Thu, Sun & Fri, etc). You don’t have to do this, but having two workout setups could be beneficial for variety and for possibly better definition and development of your body. On Thursday you could do flat bench flyes to work the chest instead of incline dumbbell presses… or use lying dumbbell triceps extensions instead of overhead tricep extensions, etc. Let’s say on Monday you use the workout listed above.

You may want to have 9 different dumbbell exercises that work your entire body for your second workout each week. If a person has the ability to train 4+ times per week, then the second dumbbell workout I cover in this article is a good option as well.įeel free to push to failure and aim for 6-8 reps instead of 5 reps for your work sets. This workout is designed for those people in mind. If someone is only able to train 2-3 times per week, in my opinion, each workout of theirs should work the entire body. I do think you should strive to hit each muscle group 2 times per week if possible. I don’t believe you need to hit each muscle group daily (although I do have a fun program based on that concept, called Visual Impact Frequency Training). This is because each show is training strength without breakdown.

Have you ever watched a Cirque De Soleil show? The dancers and acrobats use their muscles 5-6 nights per week and have ridiculous strength and muscle definition. People worry about overtraining, but that typically happens when workouts involve blitzing the muscle groups. Since muscles aren’t getting destroyed, recovery happens at a faster rate. More experienced and older people need to focus less on breakdown. The blitz approach works well for building muscle mass and especially when someone is young. I know the typical fitness advice is more along the lines of following a “blitz and rest” approach.

Morning total body pump routine