Fitness

Day 3: Back and Biceps (5 Day Dumbbell Split)

Time required: 45-60 minutes
Equipment Needed: Dumbbells and a bench

Dumbbells and Adjustable Weight Bench
If you don’t have a bench, the dumbbell pullover can be performed on the floor and the tripod dumbbell row can be performed with a chair.

Day 3 of my 5 Day Dumbbell Split is focused on the back and biceps. Just like any workout, be sure to fine-tune the weight to your level of comfort. You don’t want to lift something so heavy that it injures you, but you also don’t want to lift so light that your muscles don’t get a good workout.

To get a full breakdown of the workout, scroll down. I’ve also filmed a video of the full workout (with timestamps to each exercise in the description), so if you’d like to watch that to see how the exercises are performed, check the video out on YouTube here:

Day 3: Back and Biceps

1. Dumbbell Bent Over Row

The Bent Over Row is primarily going to work the upper back, along with some lower back, lats, abs, and biceps. You can watch my video to see the proper form for a bent over row – click here to go directly to the timestamp.

For the Bent Over Row, I perform 4 sets of 10 repetitions with 50 lb. dumbbells.

2. Tripod Dumbbell Row

The Tripod Dumbbell Row will work all the same muscles as the bent over row. The main difference is that you only row one arm at a time, so you can focus on each side of the back separately. You can watch my video to see the proper form for a tripod dumbbell row – click here to go directly to the timestamp.

For the Tripod Dumbbell Row, I perform 4 sets of 10 repetitions with a 50 lb. dumbbell.

3. Dumbbell Pullover

The Dumbbell Pullover focuses mainly on the chest, but also works the triceps, shoulders, and lats. You can watch my video to see the proper form for a dumbbell pullover – click here to go directly to the timestamp.

For the Tripod Dumbbell Row, I perform 3 sets of 10 repetitions with a 50 lb. dumbbell.

4. Reverse Grip Dumbbell Row

The Reverse Grip Dumbbell Row focuses mainly on the upper work, but also the biceps, lats, and shoulders. You can watch my video to see the proper form for a reverse grip dumbbell row – click here to go directly to the timestamp.

For the Reverse Grip Dumbbell Row, I perform 4 sets of 10 repetitions with 50 lb. dumbbells.

5. Dumbbell Bicep Curl

The Dumbbell Bicep Curl will work only the biceps. You can watch my video to see the proper form for a dumbbell bicep curl – click here to go directly to the timestamp.

For the Dumbbell Bicep Curl, I perform 3 sets of 10 repetitions with 30 lb. dumbbells.

6. Dumbbell Hammer Curl

The Dumbbell Hammer Curl will work the biceps and the forearms. You can watch my video to see the proper form for a dumbbell hammer curl – click here to go directly to the timestamp.

For the Dumbbell Hammer Curl, I perform 3 sets of 10 repetitions with 30 lb. dumbbells.

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