Advanced Home Workout Split
Advanced Home Workout Split
Advanced Home Workout Split
5 DAY
Advanced
Home Workout
Split
@doitlikedani
Day #1: Lower Strength
Day #2: Upper Strength
Day #3: Rest OR Cardio
Day #4: Lower Hypertrophy
Day #5: Upper Hypertrophy
Day #6: Full Body
Day #7: Complete Rest
EXAMPLE
Monday Day #1
Tuesday Day #2
Wednesday Day #3
Thursday Day #4
Friday Day #5
Saturday Day #6
Sunday Day #7
Equipment
Needed:
2 pairs of Dumbbells
- One lighter pair (10's, 12's, 15's)
- One heavier pair (20's, 25's, 30's +)
Modification Tip:
1 Glute Loop or
Hip Circle
DAY #1
@doitlikedani
DAY #2
DB Seated 2-3
4 8-12
Shoulder Press min
DB Elbow 2-3
4 8-12
Out Row min
DB
4 8-12
Pullover Supeset
2
min
Pushups 4 AMRAP
@doitlikedani
DAY #3
Rest OR Cardio
DAY #4
1-2
Frog Reverse min
3 20-30
Hyper
@doitlikedani
DAY #5
Standing DB 2-3
4 12-15
Arnold Press min
1-2
4 12-15 min
DB Lateral Raise
12-15 1
DB Front Raise Alternating one arm at a time. 4
each min
@doitlikedani
DAY #6
Full Body
DB Military 2-3
Seated OR Standing. 4 15-20
Press min
DB Chest 1-2
Both arms at the same time. 4 15-20
Assisted Row min
DB 1-2
Glute Bridge
4 30 min
Seated DB 12-15
Curl Alternating, one arm at a time. 4 Supeset
each
1-3
Lay on your stomach on a bench. min
Lying DB Knees will be at the end of the bench. 4 10-15
Leg Curl Place a DB between your feet.
@doitlikedani
DAY #7
Complete Rest