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

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By Myworkouts

Experience Advanced (3+ years)
Time 50 minutes/day | 5 days/week
Goals
Equipment

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Average Exertion
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50%
Average Cardio Intensity
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30%

Split workout that breaks up

  • Chest Day
  • Back Day
  • Shoulders Day
  • Arms Day
  • Legs & Abs Day
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Description


Day 1 - Push

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Pike Push Up on Floor demonstrationPlay Pike Push Up on Floor demonstration
4 sets, 5 reps, (rest 60s)
Time between exercises: 60s
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Plyometric Push Up demonstrationPlay Plyometric Push Up demonstration
4 sets, 8 reps, (rest 60s)
Time between exercises: 60s
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Dive Bomber Push-Up demonstrationPlay Dive Bomber Push-Up demonstration
3 sets, 8 reps, (rest 60s)
Time between exercises: 60s
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Scapula Push-Ups demonstrationPlay Scapula Push-Ups demonstration
3 sets, 8 reps, (rest 60s)
Time between exercises: 60s
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Push-up demonstrationPlay Push-up demonstration
3 sets, 8 reps, (rest 60s)
Time between exercises: 60s
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Day 3 - Pull

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Underhand Inverted Row demonstrationPlay Underhand Inverted Row demonstration
4 sets, 5 reps, (rest 60s)
Time between exercises: 60s
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Reverse Grip Bent Over Dumbbell Row demonstrationPlay Reverse Grip Bent Over Dumbbell Row demonstration
4 sets, 8 reps, (rest 60s)
8 reps each side
Time between exercises: 60s
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Bent Over Two-Dumbbell Row demonstrationPlay Bent Over Two-Dumbbell Row demonstration
3 sets, 8 reps, (rest 60s)
Time between exercises: 60s
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Neutral Grip Alternating Dumbbell Row demonstrationPlay Neutral Grip Alternating Dumbbell Row demonstration
3 sets, 8 reps, (rest 60s)
Time between exercises: 60s
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Renegade Rows From Bear Crawl Position
3 sets, 8 reps, (rest 60s)
Time between exercises: 60s
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Day 4 - Upper

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Standing Dumbbell Press demonstrationPlay Standing Dumbbell Press demonstration
4 sets, 5 reps, (rest 60s)
Time between exercises: 60s
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Hand Stand Push-Up demonstrationPlay Hand Stand Push-Up demonstration
4 sets, 8 reps, (rest 60s)
Time between exercises: 60s
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Overhead Dumbbell Shrug demonstrationPlay Overhead Dumbbell Shrug demonstration
4 sets, 8 reps, (rest 60s)
Time between exercises: 60s
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Dumbbell Alternating Front Raise demonstrationPlay Dumbbell Alternating Front Raise demonstration
4 sets, 8 reps, (rest 60s)
8 each side
Time between exercises: 60s
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Alternate Dumbbell Lateral Raise demonstrationPlay Alternate Dumbbell Lateral Raise demonstration
4 sets, 8 reps, (rest 60s)
Time between exercises: 60s
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Day 5 - Upper

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Standing Hammer Curl demonstrationPlay Standing Hammer Curl demonstration
4 sets, 8 reps, (rest 60s)
Time between exercises: 60s
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Standing Dumbbell Reverse Curl demonstrationPlay Standing Dumbbell Reverse Curl demonstration
4 sets, 8 reps, (rest 60s)
8 reps each side
Time between exercises: 60s
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Hammer Curl Across The Body AKA Pinwheel Curls demonstrationPlay Hammer Curl Across The Body AKA Pinwheel Curls demonstration
3 sets, 8 reps, (rest 60s)
Time between exercises: 60s
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Alternate Bent Over Dumbbell Kickback demonstrationPlay Alternate Bent Over Dumbbell Kickback demonstration
4 sets, 8 reps, (rest 60s)
Time between exercises: 60s
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Dumbbell Floor Press demonstrationPlay Dumbbell Floor Press demonstration
4 sets, 8 reps, (rest 60s)
Time between exercises: 60s
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Triceps Press demonstrationPlay Triceps Press demonstration
3 sets, 8 reps, (rest 60s)
Time between exercises: 60s
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Day 7 - Quads, Calves, Abs, Obliques

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Bodyweight Squat demonstrationPlay Bodyweight Squat demonstration
4 sets, 5 reps, (rest 60s)
Time between exercises: 60s
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Bodyweight Walking Lunge demonstrationPlay Bodyweight Walking Lunge demonstration
4 sets, 8 reps, (rest 60s)
8 reps each side
Time between exercises: 60s
Show Alternative Exercises
Bodyweight Lunge demonstrationPlay Bodyweight Lunge demonstration
4 sets, 8 reps, (rest 60s)
8 reps each side
Time between exercises: 60s
Show Alternative Exercises
Dumbbell Calf Raises demonstrationPlay Dumbbell Calf Raises demonstration
4 sets, 12 reps, (rest 60s)
Time between exercises: 60s
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Sprinter Sit up demonstrationPlay Sprinter Sit up demonstration
4 sets, 6 reps, (rest 60s)
Time between exercises: 60s
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Side Plank demonstrationPlay Side Plank demonstration
4 sets, 8 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Russian Twist demonstrationPlay Russian Twist demonstration
3 sets, 10 reps, (rest 60s)
10 reps each side
Time between exercises: 60s
Show Alternative Exercises
Plank demonstrationPlay Plank demonstration
3 sets, 60s, (rest 30s)
Time between exercises: 60s
Show Alternative Exercises

Date Created: 10/19/2021, UTC


Last Updated: 10/19/2021, UTC

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