If you are looking to keep fit, I welcome you to our in-depth 5-day dumbell-only exercise plan. We have designed this plan to help transform the body and build strength.
We compiled this in-depth 5 day dumbbell-only workout plan to help you achieve your fitness goal, whether you prefer working out at home or you are an everyday gym-goer. This program not only fits well with any schedule, but it will also help work all the major muscle groups.
So follow me as we dive into the details of these 5-day dumbbell-only workouts.
Day 1: Chest and Triceps
Warm-Up:
Perform a 5-min cardio workout which includes, jumping jacks, jogging or walking to increase your heart rate and prepare you for the main exercise.
Dynamic stretches
With focus on your upper body, rotate your arms in a circle, do shoulder rolls and chest opener to release your muscles.
Workout
- Dumbbell Bench Press:
Set/reps: 4 sets of 8-1 2 reps
Lying on a bench, hold a dumbbell in each hand and push the weights straight up above your chest, then lower it back to start position.
- Incline Dumbbell Press:
Sets/Reps: 3 sets of 10-12 reps
Set the bench to a 30-45 degree angle. Push the dumbbells up together with focus on your upper chest.
- Dumbbell Flyes
Sets/Reps: 3 sets of 12-15 reps
On a bench, lie flat on your back and hold the dumbbells in both hands. Widely open your arms, lowering the weights to your sides and bring them up together above the chest.
- Dumbbell Pullover
Sets/Reps: 3 sets of 10-12 reps
In the same lying down position, hold one dumbbell with your two hands, stretch the weight behind your head and bring it back above your chest using your chest and back muscles.
- Tricep Dumbbell Kickbacks
Sets/Reps: 3 sets of 12-15 reps
While standing, bend down from your waist, holding a dumbbell in each hand. Stretch out your arms behind you, make sure to maintain a stable upper arm throughout.
- Overhead Tricep Extension
Sets/Reps: 3 sets of 10-12 reps
You can do this exercise either by sitting or standing, whichever position you take, hold one dumbbell with both hands at the back of your head, extend your arms to lift the weight over your head.
Cool Down:
After the workout, engage in a 5-minute stretch exercise like the static chest stretch against a wall and overhead tricep stretch for muscle recovery.
Day 2: Back and Biceps
Warm-Up: perform 5-minutes of cardio like the day 1 exercise, this is to get your blood flowing. Do dynamic stretches targeting the arms and back, also include exercises like arm swings and torso twists.
Workout
- Bent Over Dumbbell Rows
Sets/Reps: 4 sets of 8-12 reps
Bend down from the waist holding a dumbbell in each hand, pull the weights up to your hips, tightening your shoulder blades together.
- Single-Arm Dumbbell Rows
Sets/Reps: 3 sets of 10-12 reps per arm
Using a bench for support, row a dumbbell in one hand and pull towards your hips, repeat this process for the second.
- Dumbbell Deadlifts
Sets/Reps: 4 sets of 8-10 reps
Standing with feet hips-apart, hold a dumbbell in each hand, bend forward at the hips, lower the dumbbell to the ground then stand back again.
- Dumbbell Shrugs
Sets/Reps: 3 sets of 12-15 reps
Standing straight, hold the dumbbells on each hand by your side. Pull your shoulders up to your ear then drop them back.
- Dumbbell Bicep Curls
Sets/Reps: 3 sets of 12-15 reps
Standing with dumbbells on each hand facing upwards. Keep your arms close to your body and pull the weights towards your shoulder then lower it all the way down.
- Hammer Curls
Sets/Reps: 3 sets of 10-12 reps
Stand upright, hold a dumbbell in each hand with your palms facing each other, pull the weights up then lower down.
Cool Down:
Perform 5 minutes of stretching targeting your back and biceps. Stretch your back and arms to help recovery.
Day 3: Legs and Abs
Warm-Up:
Do 5 minutes of cardio like taking a brisk walk or jogging.
Targeting your lower body, perform dynamic stretches including leg swings, lunges and hip circles.
Workout:
- Dumbbell Squats
Sets/Reps: 4 sets of 10-15 reps
Stand and hold a dumbbell in each hand by your sides or shoulders. With your chest up, bend into a squat then stand back up.
- Dumbbell Lunges
Sets/Reps: 3 sets of 12 reps per leg
Hold a dumbbell in each hand by your sides, step forward into a lunge with your knees at a 90 degree angle. Keep your torso upright and make sure to alternate legs.
- Romanian Deadlifts
Sets/Reps: 3 sets of 10-12 reps
Slightly bending your knees, hinge at the hips, lowering the weights to your feet while targeting the hamstrings.
- Dumbbell Step-Ups
Sets/Reps: 3 sets of 12 reps per leg
Hold a dumbbell in both hands by your sides with palms facing inward. Step up onto a bench or box alternating your legs and push through your heels to stand up.
- Russian Twists
Sets/Reps: 3 sets of 20 reps (10 per side)
Sit on the ground with your feet off the floor. Hold a dumbbell with both hands and twist your upper body from side to side.
- Dumbbell Side Bends
Sets/Reps: 3 sets of 15 reps per side
While standing upright, hold a dumbbell in one hand and bend, lowering the weights towards the knee then return to standing.
Cool Down:
Engage in a 5 minute static stretch targeting your legs, core and abs.
Day 4: Shoulders and Core
Warm-Up:
As usual, perform light cardio to warm-up, focus on your shoulders and core and include arm circles, torso twists and shoulder rolls.
Workout
- Dumbbell Shoulder Press
Sets/Reps: 4 sets of 8-12 reps
You can do this exercise either sitting or standing, holding a dumbbell in each hand at shoulder height, push the weights over your head and bring it back down.
- Lateral Raises
Sets/Reps: 3 sets of 12-15 reps
With your two hands slightly bent, hold a dumbbell in each, and lift the weights to your sides till it reaches shoulder height.
- Front Raises
Sets/Reps: 3 sets of 12-15 reps
Lift the weights to your front, to shoulder height, and bring it down.
- Rear Delt Flyes
Sets/Reps: 3 sets of 12-15 reps
Bend from your waist and hold the dumbbells in each hand facing each other. Lift the weights to your sides while pinching your shoulder blades together.
- Plank with Dumbbell Row
Sets/Reps: 3 sets of 10 reps per side
In a plank position, row one dumbbell at a time maintaining a stable posture.
- Dumbbell Woodchoppers
Sets/Reps: 3 sets of 12 reps per side
Hold a dumbbell with both hands. Twist your torso and pull the weight diagonally across your body.
Cool Down:
Perform 5 minutes stretch with focus on your shoulders and core in order to calm it.
Day 5: Full Body
Warm-Up:
Do 5 minutes of light cardio, engaging in a full-body movement like jumping jacks and dynamic stretches.
Workout:
- Dumbbell Thrusters
Sets/Reps: 4 sets of 10-12 reps
Combining a squat with an overhead press, hold a dumbbell in each hand at shoulder height. Squat down and push the weight above your head as you stand up.
- Renegade Rows
Sets/Reps: 3 sets of 10 reps per side
In a plank position, hold a dumbbell on both sides. Lift the weights up to your rib cage. Alternate sides.
- Dumbbell Clean and Press
Sets/Reps: 3 sets of 8-10 reps
Raise the dumbbells from the ground to your shoulders then push them up above your head.
- Dumbbell Snatch
Sets/Reps: 3 sets of 8-10 reps per arm
Quickly and powerfully lift the dumbbells from the floor and press above your head.
- Dumbbell Swing
Sets/Reps: 3 sets of 12-15 reps
Hinging your hips, hold a dumbbell with both hands and swing the weight to your shoulder level, engaging your core at the same time.
- Burpee with Dumbbell Press
Sets/Reps: 3 sets of 10 reps
Do a burpee and raise the dumbbells over the head at the end.
Cool Down:
Do a 5-minutes full body static stretch to aid recovery.
Conclusion
Are you ready to change your body with our 5-day dumbbell-only exercise program?
Then begin your journey today and start tracking your progress.
Through consistency and devotion, you will be on your way to achieving massive muscle gains and remarkable strength.
Remember to pay attention to your body, maintain proper form and power your workout by eating a balanced diet.
You can enquire about your training form for free from an IFBB PRO on Anabolic Coach today.
