If you have a set of weights at home and you want to get stronger but you have no idea where to start, this 5 Day Split Workout Routine for Building Strength is for YOU! This video is Day 2 which focuses on dumbbell exercises for the back (latissimus dorsi, rhomboids, and traps) and triceps!

If you haven't already, start with Day 1: Chest + Biceps here: https://youtu.be/b09hpWSeCD0

This 5 Day Split Workout Routine is designed to work different parts of the body once a week by supersetting two muscle groups together each day. The key to success in this program is choosing your optimal weight for building strength. You want to choose a weight that feels challenging to complete a full minute of. Since you are only working each muscle group once per week and this will allow for plenty of recovery before you hit that muscle group again!

You begin this workout by completing a short warm up that focuses on dynamic movement patterns that target the muscle group you will be working that day. In the cool down phase, you will complete three static stretches for those same muscles to complete the workout session.

Workout Format ⏱: 4 x Superset Intervals (60 sec work/15 sec rest)
Equipment: Chair, Dumbbells (Choose a weight that is challenging to do for a minute)

Warm Up: (2.45 min)
- Bodyweight Good Mornings
- Front & Lateral Arm Raises
- Hanging Arm Circles
- External Rotations
- Tricep Shoulder Taps

Workout: (20 min)
Superset 1️⃣: Bent Over Row + Bent Over Reverse Fly
Superset 2️⃣: Overhead Tricep Extensions + Tricep Dips
Superset 3️⃣: Good Mornings + Pullovers
Superset 4️⃣: Skull Crushers + Kickbacks

Stretches: (2 min)
- Shoulder Pull
- Chair Pulldown
- Spine Twist

#backandtriceps #5daysplit #homeworkoutplan

Remember you can always hit the pause button and rest a little longer if needed!

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Kelsey (she/her) is a Body Positive Health and Wellness Coach and the owner of Healthy With Kelsey. She operates from her home-based business in Vancouver British Columbia with a mission to help folx take the shame out of their wellness game through joyful movement, making peace with food and stepping into their personal power so they can live whole-hearted and fulfilling lives.

Healthy With Kelsey acknowledges with gratitude that it operates on the unceded territories of the xʷməθkʷəy̓əm (Musqueam), Sḵwx̱wú7mesh (Squamish), and Sel̓íl̓witulh (Tsleil-Waututh) Nations.

Disclaimer: If you are new to exercise or planning on embarking on a new fitness program, you should consult a licensed physician. This video may offer health, fitness or nutritional information and is meant for educational purposes only. This information is not meant as an alternative to seeking professional medical advice. Please know that performing any exercise or program is solely at your own risk.

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