5 day 45 min Bodyweight Smith Machine 2 x Dumbbell Muscle Group Split Workout

By Myworkouts

	Advanced (3+ years)
	50 minutes/day \| 5 days/week
	Build Muscle, Bodybuilding, Gain Strength
	Bodyweight, Smith Machine, 2 x Dumbbell Show More

Average Exertion

Average Cardio Intensity

Split workout that breaks up

Description

Week 1 Overview

Day 1:

Day 2:

Rest

Day 3:

Day 4:

Day 5:

Day 6:

Rest

Day 7:

Exercise	Sets	Reps	Rest
1.Underhand Inverted Row	4 sets	5 reps	60s
2.Reverse Grip Bent Over Dumbbell Row See Exercise Notes	4 sets	8 reps	60s
3.Bent Over Two-Dumbbell Row	3 sets	8 reps	60s
4.Neutral Grip Alternating Dumbbell Row	3 sets	8 reps	60s
5.Renegade Rows From Bear Crawl Position	3 sets	8 reps	60s

Exercise	Sets	Reps	Rest
1.Standing Dumbbell Press	4 sets	5 reps	60s
2.Hand Stand Push-Up	4 sets	8 reps	60s
3.Overhead Dumbbell Shrug	4 sets	8 reps	60s
4.Dumbbell Alternating Front Raise See Exercise Notes	4 sets	8 reps	60s
5.Alternate Dumbbell Lateral Raise	4 sets	8 reps	60s

Exercise	Sets	Reps	Rest
1.Standing Hammer Curl	4 sets	8 reps	60s
2.Standing Dumbbell Reverse Curl See Exercise Notes	4 sets	8 reps	60s
3.Hammer Curl Across The Body AKA Pinwheel Curls	3 sets	8 reps	60s
4.Alternate Bent Over Dumbbell Kickback	4 sets	8 reps	60s
5.Dumbbell Floor Press	4 sets	8 reps	60s
6.Triceps Press	3 sets	8 reps	60s

Exercise	Sets	Reps	Rest
1.Bodyweight Squat	4 sets	5 reps	60s
2.Bodyweight Walking Lunge See Exercise Notes	4 sets	8 reps	60s
3.Bodyweight Lunge See Exercise Notes	4 sets	8 reps	60s
4.Dumbbell Calf Raises	4 sets	12 reps	60s
5.Sprinter Sit up	4 sets	6 reps	60s
6.Side Plank	4 sets	8 reps	60s
7.Russian Twist See Exercise Notes	3 sets	10 reps	60s
8.Plank	3 sets	60s	30s

Date Created: 10/19/2021, UTC

Last Updated: 10/19/2021, UTC

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