Description of Exercise
You’ve finished the three-day full-body dumbbell-only workout, then?
Moreover, as a kind of development, have you finished the four-day upper/lower dumbbell-only workout?
You asked for it, so I’m giving you the second exercise in our series of dumbbell-only workouts today.
For those with simply a set of dumbbells, here’s a five-day-a-week schedule for your training.
Overview of a 5-Day Dumbbell Workout Split
You can do the exercise for a maximum of twelve weeks.
After 12 weeks, you might want to think about upping the workout’s intensity, lowering the weight of the dumbbells you’re using, or researching gyms with a wider selection of weighted equipment.
You are required under the program to exercise five days a week. It is entirely up to you whatever days you choose to work out. Just make sure that your weekly routine includes two days for rest and active recovery.
The program’s objective is to assist you in gaining muscle. Of course, it’s also quite OK if you’d prefer to utilize it to support fat loss. Just remember to modify your calorie intake appropriately.
For this exercise regimen, keep rest intervals approximately 45 seconds long.
Please feel free to ask any other questions you may have regarding this five-day workout regimen that uses simply dumbbells in the comments section below.
Day 1: Dumbbell Workout for Shoulders, Chest, and Triceps
|
Exercise |
Sets |
Reps |
|
5 |
8-10 |
|
|
4 |
8-10 |
|
|
3 |
8-12 |
|
|
4 |
8-10 |
|
|
3 |
8-12 |
|
|
3 |
8-12 |
Day 2: Dumbbell Workout for Legs and Core
|
Exercise |
Sets |
Reps |
|
4 |
8-10 |
|
|
4 |
8-10 |
|
|
4 |
8-10 |
|
|
3 |
8-12 |
|
|
4 |
20 |
|
|
3 |
20 |
|
|
3 |
20 Secs |
Day 3: Dumbbell Workout for Back and Biceps
|
Exercise |
Sets |
Reps |
|
4 |
8-12 |
|
|
4 |
8-12 each |
|
|
3 |
8-12 |
|
|
4 |
8-12 |
|
|
3 |
10-15 |
|
|
3 |
10-15 |
Day 4: Dumbbell Workout for Legs and Core
|
Exercise |
Sets |
Reps |
Dumbbell Squat
|
4
|
8-10
|
|
4 |
8-10 |
|
|
3 |
8-12 each |
|
|
4 |
10-15 |
|
|
4 |
20 |
|
|
3 |
15 each |
|
|
3 |
20 secs |
Day 5: Finish Your Upper Body Dumbbell Exercise
|
Exercise |
Sets |
Reps |
One Arm Dumbbell Rows
|
4
|
8-10 each
|
|
4 |
8-10 |
|
|
4 |
8-12 |
|
|
3 |
8-12 |
|
|
2 |
8-12 |
|
|
3 |
8-12 |
|
|
3 |
12-15 |
As a seasoned content writer specialized in the fitness and health niche, Arun Bhagat has always wanted to promote wellness. After gaining proper certification as a gym trainer with in-depth knowledge of virtually all the information related to it, he exercised his flair for writing interesting, informative content to advise readers on their healthier lifestyle. His topics range from workout routines, nutrition, and mental health to strategies on how to be more fit in general. His writing is informative but inspiring for people to achieve their wellness goals as well. Arun is committed to equipping those he reaches with the insights and knowledge gained through fitness.