Dumbbell/BW only Split Workout Ideas

HoneyBadger302

I've done the Google search and found a few, but figured perhaps people here had or knew of some good 5 day dumbbell/BW only split workout plans. I have free access to 2 fitness centers now that I've moved, but both have limited weights options, and dumbbells are the one thing I should be able to access no matter what.

Looking for a (preferably) 5 day split, and prefer slightly higher reps (8-12) per set due to what I'm training for. BW exercises can also be included, but won't have access to things like a pull-up assist (and can't do more than a couple without assistance yet LOL).

MT1134

What are your goals? What range of weights do you have in dumbbells?

HoneyBadger302

MT1134 wrote: »

What are your goals? What range of weights do you have in dumbbells?

They have full dumbbell sets, well beyond my capabilities, so no issues there.

Goals are overall strength increase, combined with a level of endurance - my sport requires some strength/power, but it's useless if you can't repeat things many times over a 20-30 minute (or longer) stretch. Short, explosive use of strength, with irregular repetition - I've found a slightly higher rep (as discussed in the OP) set breakout to be the best training for myself at this point in time and my current levels.

Cardio/muscle endurance training I tend to do separately right now.

estherdragonbat

The exercises I do come out of Joan Pagano's Strength Training for Women. They are predominantly dumbbell/bw, but a couple require a cardio step, one needs ankle weights, and many need a swiss ball. There's one I use a weighted ball for, but you can start with unweighted. So. My routine:

1. Front squats
2. Side squats (cardio step)
3. Dumbbell deadlifts
4. Forward lunges
5. Bent leg raises (ankle weights)

That's for lower body days. On upper body and core days, it's:


1. Seated lat rows on stability ball
2. Push-ups on stability ball
3. Chest presses on stability ball
4. Overhead presses with knee-up on cardio step
5. Front and side shoulder raises
6. Biceps 21s
7. Biceps curls on stability ball
8. Triceps kickbacks
9. Triceps extensions on stability ball
10. Weighted abs twists on stability ball (basically holding a light weight to my sternum in both hands while lying on the ball, then lifting one shoulder and pointing it to the opposite knee. 20 reps each side per set.)
11. Abs twist and crunches
12. Dead bugs
13. Deep abs ball transfers (lying on my back, knees bent arms stretched out behind my head, a weighted ball in my hands. Tense my abs, bring my hands and knees up and transfer the ball from between my hands to between my knees. Return to start, repeat the motion and pass the ball back to my hands.
14. Planks with knee bends

Note: as far some duplication of the muscle groups being worked, there were points where I felt I needed to change things up a bit. Like work on balance AND biceps, so I added the curls after the 21s. But because I do have some balance/coordination issues, I started at a lower weight. Actually at VERY low (3-5lb) weights, because I didn't want to hurt myself if I messed up on form. And since I didn't want to lose the biceps strength I'd built up with 20lb weights, I kept doing the 21s AND the curls on the ball. And I just... never dropped the 21s after all, even when I increased the weight for the ball exercise.. So my routine has gotten a little bit longer over time. But you can leave some of those out if you'd rather.

lorrpb

A good 4 day split I’ve done is
Legs/ core
Back/tri/core
Chest/bi/core
Shoulders/core