Welcome to our comprehensive 5-day dumbbell-only workout plan designed to transform your body and build strength using just dumbbells.
Whether you are at home or in the gym, this guide will provide you with a detailed workout split that targets all major muscle groups over the course of five days.
Dumbbells are versatile, effective, and accessible, making them an excellent choice for anyone looking to get fit. While we did not include the dumbbell weights in this guide, we advise that you follow a progressive overload program where you start with moderate dumbbell weights and gradually increase the weights as you deem necessary.
Let’s dive into the details and get started on your journey to a stronger, fitter you with our 5-day dumbbell-only workout.
Day 1: Chest and Triceps
Warm-Up:
5 minutes of light cardio:
This can include activities like jumping jacks, brisk walking, or jogging in place to increase your heart rate and prepare your body for the workout.
Dynamic stretches focusing on the upper body:
Perform arm circles, shoulder rolls, and chest openers to loosen up your muscles.
Workout:
1. Dumbbell Bench Press
- Sets/Reps: 4 sets of 8-12 reps
- Instructions: Lie on a bench with a dumbbell in each hand. Press the weights straight up above your chest, then lower them back to the starting position.
2. Incline Dumbbell Press
- Sets/Reps: 3 sets of 10-12 reps
- Instructions: Adjust the bench to a 30-45 degree angle. Press the dumbbells up and together, focusing on the upper chest.
3. Dumbbell Flyes
- Sets/Reps: 3 sets of 12-15 reps
- Instructions: Lie flat on a bench with dumbbells in hand. Open your arms wide and lower the weights to the sides, then bring them back together above your chest.
4. Dumbbell Pullover
- Sets/Reps: 3 sets of 10-12 reps
- Instructions: Lie on a bench and hold one dumbbell with both hands. Extend the weight over your head and then pull it back over your chest, engaging your chest and back.
5. Tricep Dumbbell Kickbacks
- Sets/Reps: 3 sets of 12-15 reps
- Instructions: Bend at the waist with a dumbbell in each hand. Extend your arms behind you, keeping your upper arms stationary.
6. Overhead Tricep Extension
- Sets/Reps: 3 sets of 10-12 reps
- Instructions: Stand or sit and hold a dumbbell with both hands behind your head. Extend your arms to lift the weight above your head.
Cool Down:
5 minutes of stretching focusing on the chest and triceps:
Perform static stretches such as chest stretches against a wall and overhead tricep stretches to help your muscles recover.
Day 2: Back and Biceps
Warm-Up:
5 minutes of light cardio:
- Similar to Day 1, perform light activities to get your blood flowing.
- Dynamic stretches focusing on the back and arms: Include movements like arm swings and torso twists.
Workout:
1. Bent Over Dumbbell Rows
- Sets/Reps: 4 sets of 8-12 reps
- Instructions: Bend at the waist with dumbbells in each hand. Pull the weights towards your hips, squeezing your shoulder blades together.
2. Single-Arm Dumbbell Rows
– Sets/Reps: 3 sets of 10-12 reps per arm
– Instructions: Use a bench for support, row one dumbbell at a time towards your hip.
3. Dumbbell Deadlifts
- Sets/Reps: 4 sets of 8-10 reps
- Instructions: Stand with feet hip-width apart, holding dumbbells. Hinge at the hips and lower the weights towards the ground, then return to standing.
4. Dumbbell Shrugs
- Sets/Reps: 3 sets of 12-15 reps
- Instructions: Stand upright with dumbbells at your sides. Lift your shoulders towards your ears, then lower them back down.
5. Dumbbell Bicep Curls
- Sets/Reps: 3 sets of 12-15 reps
- Instructions: Stand with dumbbells in hand, palms facing forward. Curl the weights towards your shoulders, then lower them back down.
6. Hammer Curls
- Sets/Reps: 3 sets of 10-12 reps
- Instructions: Perform curls with your palms facing each other, targeting different parts of the biceps.
Cool Down:
5 minutes of stretching focusing on the back and biceps:
Stretch your back and arms to aid in recovery.
Day 3: Legs and Abs
Warm-Up:
5 minutes of light cardio:
Engage in activities like brisk walking or jogging.
Dynamic stretches focusing on the lower body:
Include leg swings, hip circles, and lunges.
Workout:
1. Dumbbell Squats
- Sets/Reps: 4 sets of 10-15 reps
- Instructions: Hold dumbbells at your sides or shoulders. Lower into a squat, keeping your chest up and knees behind your toes.
2. Dumbbell Lunges
- Sets/Reps: 3 sets of 12 reps per leg
- Instructions: Step forward into a lunge, alternating legs. Keep your torso upright and your knees at 90-degree angles.
3. Romanian Deadlifts
- Sets/Reps: 3 sets of 10-12 reps
- Instructions: With a slight bend in your knees, hinge at the hips and lower the weights towards your feet, focusing on the hamstrings.
4. Dumbbell Step-Ups
- Sets/Reps: 3 sets of 12 reps per leg
- Instructions: Step up onto a bench or sturdy surface, alternating legs. Drive through your heel to stand up.
5. Russian Twists
- Sets/Reps: 3 sets of 20 reps (10 per side)
- Instructions: Sit on the floor with your feet off the ground, holding a dumbbell. Twist your torso from side to side.
6. Dumbbell Side Bends
- Sets/Reps: 3 sets of 15 reps per side
- Instructions: Stand with a dumbbell in one hand. Bend to the side, lowering the weight towards your knee, then return to standing.
Cool Down:
5 minutes of stretching focusing on the legs and abs:
Perform static stretches for your legs and core.
Day 4: Shoulders and Core
Warm-Up:
5 minutes of light cardio:
Similar to previous days, engage in light cardio to warm up.
Dynamic stretches focusing on the shoulders and core:
Include arm circles, shoulder rolls, and torso twists.
Workout:
1. Dumbbell Shoulder Press
- Sets/Reps: 4 sets of 8-12 reps
- Instructions: Sit or stand with dumbbells at shoulder height. Press the weights overhead, then lower them back down.
2. Lateral Raises
- Sets/Reps: 3 sets of 12-15 reps
- Instructions: Lift the weights to the side until they reach shoulder height, keeping a slight bend in your elbows.
3. Front Raises
– Sets/Reps: 3 sets of 12-15 reps
– Instructions: Raise the weights in front of you to shoulder height, then lower them back down.
4. Rear Delt Flyes
- Sets/Reps: 3 sets of 12-15 reps
- Instructions: Bend over and lift the weights to the side, focusing on squeezing your shoulder blades together.
5. Plank with Dumbbell Row
- Sets/Reps: 3 sets of 10 reps per side
- Instructions: Hold a plank position and row one dumbbell at a time, keeping your body stable.
6. Dumbbell Woodchoppers
- Sets/Reps: 3 sets of 12 reps per side
- Instructions: Hold a dumbbell with both hands. Rotate your torso and chop the weight diagonally across your body.
Cool Down:
5 minutes of stretching focusing on the shoulders and core:
Perform stretches for your shoulders and core to cool down.
Day 5: Full Body
Warm-Up:
5 minutes of light cardio:
Engage in a light cardio activity to warm up.
Dynamic stretches focusing on the whole body:
Include full-body movements like jumping jacks and dynamic stretches.
Workout:
1. Dumbbell Thrusters
- Sets/Reps: 4 sets of 10-12 reps
- Instructions: Combine a squat with an overhead press. Hold dumbbells at shoulder height, squat down, and press the weights overhead as you stand up.
2. Renegade Rows
– Sets/Reps: 3 sets of 10 reps per side
– Instructions: Hold a plank position and row one dumbbell at a time, alternating sides.
3. Dumbbell Clean and Press
- Sets/Reps: 3 sets of 8-10 reps
- Instructions: Lift the dumbbells from the floor to your shoulders, then press them overhead.
4. Dumbbell Snatch
- Sets/Reps: 3 sets of 8-10 reps per arm
- Instructions: Explosively lift the dumbbell from the ground to overhead in one fluid motion.
5. Dumbbell Swing
- Sets/Reps: 3 sets of 12-15 reps- Instructions: Use a hip hinge movement to swing the dumbbell to shoulder height, keeping your core engaged.
6. Burpee with Dumbbell Press
- Sets/Reps: 3 sets of 10 reps
- Instructions: Perform a burpee and press the dumbbells overhead at the top of the movement.
Cool Down:
5 minutes of full-body stretching:
Perform static stretches for your entire body to help with recovery.
Ready to transform your body with this 5-day dumbbell-only workout plan?
Start this 5-day dumbbell-only workout today and track your progress.
Also, share your journey and any make enquiries about your training from an IFBB PRO on Anabolic Coach for free.
Conclusion
With dedication and consistency, this 5-day dumbbell-only workout plan can help you achieve impressive strength and muscle gains.
Remember to listen to your body, focus on proper form, and fuel your workouts with a balanced diet.
Embrace the journey, and enjoy the process of becoming a stronger, healthier version of yourself.
