The LiftingMantis 5 X 5 Workout Routine

These variations of the 5 X 5 workout is based on the StrongLifts 5 X 5 for people who want to build and maintain strength at home and only requires dumbbells. The StrongLifts 5 X 5 workout is a great workout for self defense because it uses compound exercises. The only drawback is that it may cause some people to become bulky, in which case you should lower the weights.

If you only have 2 sets of dumbbells of a single weight it may be hard to work your legs in comparison to your upper body muscles, as legs require heavier weights than the upper body. Usually twice the weight is used for legs, so to achieve similar results we have used the formula: ??kg X 5 X 5 = ** X 5 X ??.

So for example, if you have a pair of 15kg dumbbells, the formula would work as follows:

15 X 5 X 5 = 375

This is the measurement for the upper body exercises. To workout the lower body measurement, so you can increase the reps we can do the quick calculation:

375 X 2 = 750

750 / 15 / 5 = 3.33

This means that the legs should be worked an additional 3.33 reps, from the upper body.

Therefore the sets and reps used for the 5 X 5 workout would be as follows for the exercises:

• Dumbbell Squats – Sets 5 X Reps 8-9
• Dumbbell Deadlifts – Sets 1-5 X Reps 8-9
• Dumbbell Overhead Press – Sets 5 X Reps 5
• Dumbbell Bench Press – Sets 5 X Reps 5
• Dumbbell Row – Sets 5 X Reps 5

As you wont be Deadlifting extremely heavyweights you can increase the sets.

The LiftingMantis 5 X 5 Workout

The workout frequency is the same as StrongLifts 5 X 5. Workout 3 X Per week with a rest day in between workouts, varying Workout A and Workout B. If the weights you are using are too light or heavy, you can increase or decrease the sets to achieve the results you want. If you want better aesthetics, you can replace the Bench Press with the Incline Bench Press. This workout is ideal for people who want to workout at home but don’t want to spend money on lots of different weights. All you need for this workout is 2 Dumbbells of the same weight.

Workout A:

1. Dumbbell Squats – Sets 5 X Reps 8-9
2. Dumbbell Bench Press (Incline Option) – Sets 5 X Reps 5
3. Dumbbell Row – Sets 5 X Reps 5

Workout B:

1. Dumbbell Squats – Sets 5 X Reps 8-9
2. Dumbbell Overhead Press – Sets 5 X Reps 5
3. Dumbbell Deadlifts – Sets 1-5 X Reps 8-9