{"id":3640,"date":"2024-06-27T09:40:23","date_gmt":"2024-06-27T09:40:23","guid":{"rendered":"https:\/\/anabolic-coach.com\/?p=3640"},"modified":"2026-03-25T15:21:06","modified_gmt":"2026-03-25T15:21:06","slug":"comprehensive-guide-5-day-dumbbell-only-workout-plan-for-total-body-transformation","status":"publish","type":"post","link":"https:\/\/anabolic-coach.com\/ja\/\u7dcf\u5408\u30ac\u30a4\u30c9-\u5168\u8eab\u306e\u5909\u8eab\u306e\u305f\u3081\u306e5\u65e5\u9593\u30c0\u30f3\u30d9\u30eb\u306e\u307f\/","title":{"rendered":"\u7dcf\u5408\u30ac\u30a4\u30c9: \u5168\u8eab\u3092\u935b\u3048\u308b 5 \u65e5\u9593\u306e\u30c0\u30f3\u30d9\u30eb\u306e\u307f\u306e\u30c8\u30ec\u30fc\u30cb\u30f3\u30b0 \u30d7\u30e9\u30f3"},"content":{"rendered":"<p><span style=\"font-weight: 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400;\">\u4e0a\u534a\u8eab\u306b\u610f\u8b58\u3092\u96c6\u4e2d\u3055\u305b\u3001\u8155\u3092\u5186\u3092\u63cf\u304f\u3088\u3046\u306b\u56de\u3057\u305f\u308a\u3001\u80a9\u3092\u56de\u3057\u305f\u308a\u3001\u80f8\u3092\u958b\u304f\u904b\u52d5\u3092\u3057\u3066\u7b4b\u8089\u3092\u307b\u3050\u3057\u307e\u3057\u3087\u3046\u3002<\/span><\/p>\n<p>&nbsp;<\/p>\n<p><b>\u3044\u3044\u7d50\u679c<\/b><\/p>\n<ol>\n<li><b> \u30c0\u30f3\u30d9\u30eb\u30d9\u30f3\u30c1\u30d7\u30ec\u30b9\uff1a<\/b><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">\u30bb\u30c3\u30c8\u6570\uff0f\u56de\u6570\uff1a8\uff5e12\u56de\u00d74\u30bb\u30c3\u30c8<\/span><\/p>\n<p>&nbsp;<\/p>\n<p><span style=\"font-weight: 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400;\">\u540c\u3058\u4ef0\u5411\u3051\u306e\u59ff\u52e2\u3067\u3001\u4e21\u624b\u3067\u30c0\u30f3\u30d9\u30eb\u30921\u3064\u6301\u3061\u3001\u30c0\u30f3\u30d9\u30eb\u3092\u982d\u306e\u5f8c\u308d\u306b\u4f38\u3070\u3057\u3001\u80f8\u3068\u80cc\u4e2d\u306e\u7b4b\u8089\u3092\u4f7f\u3063\u3066\u80f8\u306e\u4e0a\u307e\u3067\u6301\u3061\u4e0a\u3052\u307e\u3059\u3002<\/span><\/p>\n<p>&nbsp;<\/p>\n<ol start=\"5\">\n<li><b> \u4e0a\u8155\u4e09\u982d\u7b4b\u30c0\u30f3\u30d9\u30eb\u30ad\u30c3\u30af\u30d0\u30c3\u30af<\/b><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">\u30bb\u30c3\u30c8\u6570: 12\uff5e15\u56de\u00d73\u30bb\u30c3\u30c8<\/span><\/p>\n<p>&nbsp;<\/p>\n<p><span style=\"font-weight: 400;\">\u7acb\u3063\u305f\u72b6\u614b\u3067\u3001\u4e21\u624b\u306b\u30c0\u30f3\u30d9\u30eb\u3092\u6301\u3061\u3001\u8170\u304b\u3089\u4f53\u3092\u66f2\u3052\u307e\u3059\u3002\u8155\u3092\u5f8c\u308d\u306b\u4f38\u3070\u3057\u3001\u52d5\u4f5c\u4e2d\u306f\u4e0a\u8155\u3092\u5b89\u5b9a\u3055\u305b\u308b\u3088\u3046\u306b\u3057\u3066\u304f\u3060\u3055\u3044\u3002\u00a0\u00a0<\/span><\/p>\n<p>&nbsp;<\/p>\n<ol start=\"6\">\n<li><b> \u30aa\u30fc\u30d0\u30fc\u30d8\u30c3\u30c9\u30c8\u30e9\u30a4\u30bb\u30c3\u30d7\u30a8\u30af\u30b9\u30c6\u30f3\u30b7\u30e7\u30f3<\/b><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">\u30bb\u30c3\u30c8\u6570: 10\uff5e12\u56de\u00d73\u30bb\u30c3\u30c8<\/span><\/p>\n<p>&nbsp;<\/p>\n<p><span style=\"font-weight: 400;\">\u3053\u306e\u30a8\u30af\u30b5\u30b5\u30a4\u30ba\u306f\u5ea7\u3063\u3066\u3082\u7acb\u3063\u3066\u3082\u3067\u304d\u307e\u3059\u3002\u3069\u3061\u3089\u306e\u59ff\u52e2\u3067\u3082\u3001\u4e21\u624b\u3067\u30c0\u30f3\u30d9\u30eb\u30921\u3064\u305a\u3064\u982d\u306e\u5f8c\u308d\u3067\u6301\u3061\u3001\u8155\u3092\u4f38\u3070\u3057\u3066\u30c0\u30f3\u30d9\u30eb\u3092\u982d\u4e0a\u306b\u6301\u3061\u4e0a\u3052\u307e\u3059\u3002\u00a0<\/span><\/p>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n<p><img decoding=\"async\" class=\"aligncenter size-full wp-image-3649\" src=\"https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/06\/Chest-and-Triceps.jpeg\" alt=\"\" width=\"750\" height=\"420\" srcset=\"https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/06\/Chest-and-Triceps.jpeg 750w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/06\/Chest-and-Triceps-300x168.jpeg 300w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/06\/Chest-and-Triceps-18x10.jpeg 18w, 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400;\">\u4e21\u624b\u306b\u30c0\u30f3\u30d9\u30eb\u3092\u6301\u3061\u3001\u8170\u304b\u3089\u4f53\u3092\u66f2\u3052\u3001\u80a9\u7532\u9aa8\u3092\u5bc4\u305b\u306a\u304c\u3089\u30c0\u30f3\u30d9\u30eb\u3092\u8170\u307e\u3067\u5f15\u304d\u4e0a\u3052\u307e\u3059\u3002\u00a0<\/span><\/p>\n<h2><\/h2>\n<ol start=\"2\">\n<li><b> \u7247\u8155\u30c0\u30f3\u30d9\u30eb\u30ed\u30fc\u30a4\u30f3\u30b0<\/b><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">\u30bb\u30c3\u30c8\u6570\uff0f\u56de\u6570\uff1a\u7247\u8155\u306b\u3064\u304d10\uff5e12\u56de\u30923\u30bb\u30c3\u30c8<\/span><\/p>\n<h2><\/h2>\n<p><span style=\"font-weight: 400;\">\u30d9\u30f3\u30c1\u3092\u652f\u3048\u306b\u3057\u3066\u3001\u7247\u624b\u306b\u30c0\u30f3\u30d9\u30eb\u3092\u6301\u3061\u3001\u8170\u306b\u5411\u304b\u3063\u3066\u5f15\u304d\u4e0a\u3052\u307e\u3059\u3002\u3082\u3046\u7247\u65b9\u306e\u624b\u3067\u3082\u540c\u3058\u3088\u3046\u306b\u7e70\u308a\u8fd4\u3057\u307e\u3059\u3002\u00a0<\/span><\/p>\n<h2><\/h2>\n<ol start=\"3\">\n<li><b> \u30c0\u30f3\u30d9\u30eb\u30c7\u30c3\u30c9\u30ea\u30d5\u30c8<\/b><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">\u30bb\u30c3\u30c8\u6570: 8\uff5e10\u56de\u30924\u30bb\u30c3\u30c8<\/span><\/p>\n<h2><\/h2>\n<p><span style=\"font-weight: 400;\">\u8db3\u3092\u8170\u5e45\u306b\u958b\u3044\u3066\u7acb\u3061\u3001\u4e21\u624b\u306b\u30c0\u30f3\u30d9\u30eb\u3092\u6301\u3061\u3001\u8170\u304b\u3089\u524d\u5c48\u3057\u3001\u30c0\u30f3\u30d9\u30eb\u3092\u5730\u9762\u307e\u3067\u4e0b\u308d\u3057\u3066\u304b\u3089\u3001\u518d\u3073\u7acb\u3061\u4e0a\u304c\u308a\u307e\u3059\u3002\u00a0<\/span><\/p>\n<h2><\/h2>\n<ol start=\"4\">\n<li><b> \u30c0\u30f3\u30d9\u30eb\u30b7\u30e5\u30e9\u30c3\u30b0<\/b><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">\u30bb\u30c3\u30c8\u6570: 12\uff5e15\u56de\u00d73\u30bb\u30c3\u30c8<\/span><\/p>\n<h2><\/h2>\n<p><span style=\"font-weight: 400;\">\u307e\u3063\u3059\u3050\u7acb\u3061\u3001\u4e21\u624b\u306b\u30c0\u30f3\u30d9\u30eb\u3092\u6301\u3061\u3001\u4f53\u306e\u6a2a\u306b\u4e0b\u308d\u3057\u307e\u3059\u3002\u80a9\u3092\u8033\u307e\u3067\u5f15\u304d\u4e0a\u3052\u3001\u305d\u308c\u304b\u3089\u5143\u306e\u4f4d\u7f6e\u306b\u623b\u3057\u307e\u3059\u3002\u00a0<\/span><\/p>\n<h2><\/h2>\n<ol start=\"5\">\n<li><b> \u30c0\u30f3\u30d9\u30eb\u3092\u4f7f\u3063\u305f\u4e0a\u8155\u4e8c\u982d\u7b4b\u30ab\u30fc\u30eb<\/b><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">\u30bb\u30c3\u30c8\u6570: 12\uff5e15\u56de\u00d73\u30bb\u30c3\u30c8<\/span><\/p>\n<h2><\/h2>\n<p><span style=\"font-weight: 400;\">\u4e21\u624b\u306b\u30c0\u30f3\u30d9\u30eb\u3092\u6301\u3061\u3001\u4e0a\u5411\u304d\u306b\u69cb\u3048\u307e\u3059\u3002\u8155\u3092\u4f53\u306b\u8fd1\u3065\u3051\u305f\u307e\u307e\u3001\u30c0\u30f3\u30d9\u30eb\u3092\u80a9\u306b\u5411\u304b\u3063\u3066\u5f15\u304d\u4e0a\u3052\u3001\u3086\u3063\u304f\u308a\u3068\u4e0b\u308d\u3057\u307e\u3059\u3002\u00a0\u00a0<\/span><\/p>\n<h2><\/h2>\n<ol start=\"6\">\n<li><b> \u30cf\u30f3\u30de\u30fc\u30ab\u30fc\u30eb<\/b><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">\u30bb\u30c3\u30c8\u6570: 10\uff5e12\u56de\u00d73\u30bb\u30c3\u30c8<\/span><\/p>\n<h2><\/h2>\n<p><span style=\"font-weight: 400;\">\u307e\u3063\u3059\u3050\u7acb\u3061\u3001\u4e21\u624b\u306b\u30c0\u30f3\u30d9\u30eb\u3092\u4e00\u3064\u305a\u3064\u6301\u3061\u3001\u624b\u306e\u3072\u3089\u3092\u5411\u304b\u3044\u5408\u308f\u305b\u306b\u3057\u3066\u3001\u30c0\u30f3\u30d9\u30eb\u3092\u4e0a\u306b\u5f15\u304d\u4e0a\u3052\u3066\u304b\u3089\u4e0b\u308d\u3057\u307e\u3059\u3002\u00a0<\/span><\/p>\n<p><img decoding=\"async\" class=\"aligncenter size-full wp-image-3650\" src=\"https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/06\/Back-and-Biceps.jpg\" alt=\"\" width=\"750\" height=\"420\" srcset=\"https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/06\/Back-and-Biceps.jpg 750w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/06\/Back-and-Biceps-300x168.jpg 300w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/06\/Back-and-Biceps-18x10.jpg 18w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/06\/Back-and-Biceps-192x108.jpg 192w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/06\/Back-and-Biceps-384x216.jpg 384w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/06\/Back-and-Biceps-364x205.jpg 364w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/06\/Back-and-Biceps-728x409.jpg 728w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/06\/Back-and-Biceps-561x314.jpg 561w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/06\/Back-and-Biceps-265x148.jpg 265w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/06\/Back-and-Biceps-531x297.jpg 531w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/06\/Back-and-Biceps-608x340.jpg 608w\" sizes=\"(max-width: 750px) 100vw, 750px\" \/><\/p>\n<p><b>\u30af\u30fc\u30eb\u30c0\u30a6\u30f3\uff1a<\/b><\/p>\n<p><span style=\"font-weight: 400;\">\u80cc\u4e2d\u3068\u4e0a\u8155\u4e8c\u982d\u7b4b\u3092\u91cd\u70b9\u7684\u306b5\u5206\u9593\u30b9\u30c8\u30ec\u30c3\u30c1\u3057\u307e\u3057\u3087\u3046\u3002\u80cc\u4e2d\u3068\u8155\u3092\u4f38\u3070\u3059\u3053\u3068\u3067\u3001\u56de\u5fa9\u3092\u4fc3\u3057\u307e\u3059\u3002<\/span><\/p>\n<h2><b>3\u65e5\u76ee: \u811a\u3068\u8179\u7b4b<\/b><\/h2>\n<p><b>\u6e96\u5099\u3057\u59cb\u3081\u308b\uff1a<\/b><\/p>\n<p><span style=\"font-weight: 400;\">\u65e9\u6b69\u304d\u3084\u30b8\u30e7\u30ae\u30f3\u30b0\u306a\u3069\u30015\u5206\u9593\u306e\u6709\u9178\u7d20\u904b\u52d5\u3092\u3057\u307e\u3057\u3087\u3046\u3002\u00a0<\/span><\/p>\n<h4><\/h4>\n<p><span style=\"font-weight: 400;\">\u4e0b\u534a\u8eab\u3092\u91cd\u70b9\u7684\u306b\u935b\u3048\u308b\u306b\u306f\u3001\u811a\u3092\u632f\u308b\u3001\u30e9\u30f3\u30b8\u3001\u8170\u56de\u3057\u306a\u3069\u306e\u30c0\u30a4\u30ca\u30df\u30c3\u30af\u30b9\u30c8\u30ec\u30c3\u30c1\u3092\u884c\u3044\u307e\u3057\u3087\u3046\u3002<\/span><\/p>\n<h4><\/h4>\n<p><b>\u3044\u3044\u7d50\u679c\uff1a<\/b><\/p>\n<ol>\n<li><b> \u30c0\u30f3\u30d9\u30eb\u30b9\u30af\u30ef\u30c3\u30c8<\/b><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">\u30bb\u30c3\u30c8\u6570: 10\uff5e15\u56de\u30924\u30bb\u30c3\u30c8<\/span><\/p>\n<h4><\/h4>\n<p><span style=\"font-weight: 400;\">\u7acb\u3063\u305f\u72b6\u614b\u3067\u3001\u4e21\u624b\u306b\u30c0\u30f3\u30d9\u30eb\u3092\u6301\u3061\u3001\u4f53\u306e\u6a2a\u307e\u305f\u306f\u80a9\u306e\u6a2a\u306b\u4e0b\u308d\u3057\u307e\u3059\u3002\u80f8\u3092\u5f35\u3063\u305f\u307e\u307e\u3001\u3057\u3083\u304c\u307f\u8fbc\u307f\u3001\u518d\u3073\u7acb\u3061\u4e0a\u304c\u308a\u307e\u3059\u3002\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u00a0<\/span><\/p>\n<ol start=\"2\">\n<li><b> \u30c0\u30f3\u30d9\u30eb\u30e9\u30f3\u30b8<\/b><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">\u30bb\u30c3\u30c8\u6570\/\u56de\u6570: \u7247\u8db3\u306b\u3064\u304d12\u56de\u00d73\u30bb\u30c3\u30c8<\/span><\/p>\n<h4><\/h4>\n<p><span style=\"font-weight: 400;\">\u4e21\u624b\u306b\u30c0\u30f3\u30d9\u30eb\u3092\u6301\u3061\u3001\u4f53\u306e\u6a2a\u306b\u4e0b\u308d\u3057\u307e\u3059\u3002\u819d\u309290\u5ea6\u306e\u89d2\u5ea6\u306b\u66f2\u3052\u3066\u3001\u524d\u306b\u8e0f\u307f\u51fa\u3057\u30e9\u30f3\u30b8\u306e\u59ff\u52e2\u3092\u3068\u308a\u307e\u3059\u3002\u4f53\u5e79\u3092\u307e\u3063\u3059\u3050\u306b\u4fdd\u3061\u3001\u8db3\u3092\u4ea4\u4e92\u306b\u52d5\u304b\u3059\u3088\u3046\u306b\u3057\u3066\u304f\u3060\u3055\u3044\u3002\u00a0<\/span><\/p>\n<h4><\/h4>\n<ol start=\"3\">\n<li><b> \u30eb\u30fc\u30de\u30cb\u30a2\u30f3\u30c7\u30c3\u30c9\u30ea\u30d5\u30c8<\/b><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">\u30bb\u30c3\u30c8\u6570: 10\uff5e12\u56de\u00d73\u30bb\u30c3\u30c8<\/span><\/p>\n<h4><\/h4>\n<p><span style=\"font-weight: 400;\">\u819d\u3092\u8efd\u304f\u66f2\u3052\u3001\u80a1\u95a2\u7bc0\u3092\u652f\u70b9\u306b\u3057\u3066\u3001\u30cf\u30e0\u30b9\u30c8\u30ea\u30f3\u30b0\u30b9\u3092\u610f\u8b58\u3057\u306a\u304c\u3089\u30c0\u30f3\u30d9\u30eb\u3092\u8db3\u5143\u307e\u3067\u4e0b\u308d\u3057\u307e\u3059\u3002\u00a0<\/span><\/p>\n<h4><\/h4>\n<ol start=\"4\">\n<li><b> \u30c0\u30f3\u30d9\u30eb\u30b9\u30c6\u30c3\u30d7\u30a2\u30c3\u30d7<\/b><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">\u30bb\u30c3\u30c8\u6570\/\u56de\u6570: \u7247\u8db3\u306b\u3064\u304d12\u56de\u00d73\u30bb\u30c3\u30c8<\/span><\/p>\n<h4><\/h4>\n<p><span style=\"font-weight: 400;\">\u4e21\u624b\u306b\u30c0\u30f3\u30d9\u30eb\u3092\u6301\u3061\u3001\u624b\u306e\u3072\u3089\u3092\u5185\u5074\u306b\u5411\u3051\u3066\u4f53\u306e\u6a2a\u306b\u4e0b\u308d\u3057\u307e\u3059\u3002\u30d9\u30f3\u30c1\u3084\u7bb1\u306e\u4e0a\u306b\u8db3\u3092\u4ea4\u4e92\u306b\u4e0a\u3052\u3001\u304b\u304b\u3068\u3067\u5730\u9762\u3092\u62bc\u3057\u3066\u7acb\u3061\u4e0a\u304c\u308a\u307e\u3059\u3002\u00a0<\/span><\/p>\n<h4><\/h4>\n<ol start=\"5\">\n<li><b> \u30ed\u30b7\u30a2\u30f3\u30c4\u30a4\u30b9\u30c8<\/b><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">\u30bb\u30c3\u30c8\/\u56de\u6570: 20\u56de\u00d73\u30bb\u30c3\u30c8\uff08\u7247\u507410\u56de\uff09<\/span><\/p>\n<h4><\/h4>\n<p><span style=\"font-weight: 400;\">\u8db3\u3092\u5e8a\u304b\u3089\u96e2\u3057\u3066\u5730\u9762\u306b\u5ea7\u308a\u307e\u3059\u3002\u4e21\u624b\u3067\u30c0\u30f3\u30d9\u30eb\u3092\u6301\u3061\u3001\u4e0a\u534a\u8eab\u3092\u5de6\u53f3\u306b\u3072\u306d\u308a\u307e\u3059\u3002<\/span><\/p>\n<h4><\/h4>\n<ol start=\"6\">\n<li><b> \u30c0\u30f3\u30d9\u30eb\u30b5\u30a4\u30c9\u30d9\u30f3\u30c9<\/b><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">\u30bb\u30c3\u30c8\u6570\/\u56de\u6570: \u7247\u507415\u56de\u00d73\u30bb\u30c3\u30c8<\/span><\/p>\n<h4><\/h4>\n<p><span style=\"font-weight: 400;\">\u76f4\u7acb\u3057\u305f\u72b6\u614b\u3067\u3001\u7247\u624b\u306b\u30c0\u30f3\u30d9\u30eb\u3092\u6301\u3061\u3001\u4f53\u3092\u66f2\u3052\u3066\u30c0\u30f3\u30d9\u30eb\u3092\u819d\u306e\u65b9\u3078\u4e0b\u308d\u3057\u3001\u305d\u306e\u5f8c\u518d\u3073\u7acb\u3061\u4e0a\u304c\u308a\u307e\u3059\u3002\u00a0<\/span><\/p>\n<h4><img decoding=\"async\" class=\"aligncenter size-full wp-image-3651\" src=\"https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/06\/Legs-and-Abs.jpg\" alt=\"\" width=\"750\" height=\"420\" srcset=\"https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/06\/Legs-and-Abs.jpg 750w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/06\/Legs-and-Abs-300x168.jpg 300w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/06\/Legs-and-Abs-18x10.jpg 18w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/06\/Legs-and-Abs-192x108.jpg 192w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/06\/Legs-and-Abs-384x216.jpg 384w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/06\/Legs-and-Abs-364x205.jpg 364w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/06\/Legs-and-Abs-728x409.jpg 728w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/06\/Legs-and-Abs-561x314.jpg 561w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/06\/Legs-and-Abs-265x148.jpg 265w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/06\/Legs-and-Abs-531x297.jpg 531w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/06\/Legs-and-Abs-608x340.jpg 608w\" sizes=\"(max-width: 750px) 100vw, 750px\" \/><\/h4>\n<p><b>\u30af\u30fc\u30eb\u30c0\u30a6\u30f3\uff1a<\/b><\/p>\n<p><span style=\"font-weight: 400;\">\u811a\u3001\u4f53\u5e79\u3001\u8179\u7b4b\u3092\u30bf\u30fc\u30b2\u30c3\u30c8\u306b\u3057\u305f5\u5206\u9593\u306e\u9759\u7684\u30b9\u30c8\u30ec\u30c3\u30c1\u3092\u884c\u3044\u307e\u3057\u3087\u3046\u3002\u00a0<\/span><\/p>\n<h2><b>4\u65e5\u76ee: \u80a9\u3068\u4f53\u5e79<\/b><\/h2>\n<p><b>\u6e96\u5099\u3057\u59cb\u3081\u308b\uff1a<\/b><\/p>\n<p><span style=\"font-weight: 400;\">\u3044\u3064\u3082\u306e\u3088\u3046\u306b\u3001\u8efd\u3044\u6709\u9178\u7d20\u904b\u52d5\u3067\u30a6\u30a9\u30fc\u30df\u30f3\u30b0\u30a2\u30c3\u30d7\u3092\u884c\u3044\u3001\u80a9\u3068\u4f53\u5e79\u306b\u610f\u8b58\u3092\u96c6\u4e2d\u3055\u305b\u3001\u8155\u56de\u3057\u3001\u4f53\u5e79\u306e\u3072\u306d\u308a\u3001\u80a9\u56de\u3057\u3092\u53d6\u308a\u5165\u308c\u307e\u3057\u3087\u3046\u3002<\/span><\/p>\n<h4><\/h4>\n<p><b>\u3044\u3044\u7d50\u679c<\/b><\/p>\n<ol>\n<li><b> \u30c0\u30f3\u30d9\u30eb\u30b7\u30e7\u30eb\u30c0\u30fc\u30d7\u30ec\u30b9<\/b><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">\u30bb\u30c3\u30c8\u6570: 8\uff5e12\u56de\u30924\u30bb\u30c3\u30c8<\/span><\/p>\n<h4><\/h4>\n<p><span style=\"font-weight: 400;\">\u3053\u306e\u30a8\u30af\u30b5\u30b5\u30a4\u30ba\u306f\u3001\u5ea7\u3063\u3066\u3044\u3066\u3082\u7acb\u3063\u3066\u3044\u3066\u3082\u3067\u304d\u307e\u3059\u3002\u4e21\u624b\u306b\u30c0\u30f3\u30d9\u30eb\u3092\u6301\u3061\u3001\u80a9\u306e\u9ad8\u3055\u3067\u3001\u30c0\u30f3\u30d9\u30eb\u3092\u982d\u4e0a\u306b\u6301\u3061\u4e0a\u3052\u3066\u304b\u3089\u3001\u3086\u3063\u304f\u308a\u3068\u4e0b\u308d\u3057\u307e\u3059\u3002\u00a0<\/span><\/p>\n<h4><\/h4>\n<ol start=\"2\">\n<li><b> \u30b5\u30a4\u30c9\u30ec\u30a4\u30ba<\/b><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">\u30bb\u30c3\u30c8\u6570: 12\uff5e15\u56de\u00d73\u30bb\u30c3\u30c8<\/span><\/p>\n<h4><\/h4>\n<p><span style=\"font-weight: 400;\">\u4e21\u624b\u3092\u8efd\u304f\u66f2\u3052\u3001\u305d\u308c\u305e\u308c\u306b\u30c0\u30f3\u30d9\u30eb\u3092\u6301\u3061\u3001\u80a9\u306e\u9ad8\u3055\u307e\u3067\u6301\u3061\u4e0a\u3052\u307e\u3059\u3002\u00a0<\/span><\/p>\n<h4><\/h4>\n<ol start=\"3\">\n<li><b> \u30d5\u30ed\u30f3\u30c8\u30ec\u30a4\u30ba<\/b><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">\u30bb\u30c3\u30c8\u6570: 12\uff5e15\u56de\u00d73\u30bb\u30c3\u30c8<\/span><\/p>\n<h4><\/h4>\n<p><span style=\"font-weight: 400;\">\u30c0\u30f3\u30d9\u30eb\u3092\u80a9\u306e\u9ad8\u3055\u307e\u3067\u6301\u3061\u4e0a\u3052\u3001\u305d\u3057\u3066\u4e0b\u308d\u3057\u307e\u3059\u3002<\/span><\/p>\n<h4><\/h4>\n<ol start=\"4\">\n<li><b> \u5f8c\u90e8\u4e09\u89d2\u7b4b\u30d5\u30e9\u30a4<\/b><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">\u30bb\u30c3\u30c8\u6570: 12\uff5e15\u56de\u00d73\u30bb\u30c3\u30c8<\/span><\/p>\n<h4><\/h4>\n<p><span style=\"font-weight: 400;\">\u8170\u304b\u3089\u4f53\u3092\u66f2\u3052\u3001\u4e21\u624b\u306b\u30c0\u30f3\u30d9\u30eb\u3092\u6301\u3061\u3001\u4e92\u3044\u306b\u5411\u304d\u5408\u3046\u3088\u3046\u306b\u3057\u307e\u3059\u3002\u80a9\u7532\u9aa8\u3092\u5bc4\u305b\u306a\u304c\u3089\u3001\u30c0\u30f3\u30d9\u30eb\u3092\u4f53\u306e\u6a2a\u306b\u6301\u3061\u4e0a\u3052\u307e\u3059\u3002\u00a0<\/span><\/p>\n<h4><\/h4>\n<ol start=\"5\">\n<li><b> \u30c0\u30f3\u30d9\u30eb\u30ed\u30a6\u4ed8\u304d\u30d7\u30e9\u30f3\u30af<\/b><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">\u30bb\u30c3\u30c8\u6570: \u7247\u507410\u56de\u00d73\u30bb\u30c3\u30c8<\/span><\/p>\n<h4><\/h4>\n<p><span style=\"font-weight: 400;\">\u30d7\u30e9\u30f3\u30af\u306e\u59ff\u52e2\u3067\u3001\u5b89\u5b9a\u3057\u305f\u59ff\u52e2\u3092\u4fdd\u3061\u306a\u304c\u3089\u3001\u30c0\u30f3\u30d9\u30eb\u30921\u3064\u305a\u3064\u6301\u3061\u4e0a\u3052\u3066\u6f15\u304e\u307e\u3059\u3002\u00a0<\/span><\/p>\n<h4><\/h4>\n<ol start=\"6\">\n<li><b> \u30c0\u30f3\u30d9\u30eb\u30a6\u30c3\u30c9\u30c1\u30e7\u30c3\u30d1\u30fc<\/b><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">\u30bb\u30c3\u30c8\/\u56de\u6570: \u7247\u507412\u56de\u00d73\u30bb\u30c3\u30c8<\/span><\/p>\n<h4><\/h4>\n<p><span style=\"font-weight: 400;\">\u4e21\u624b\u3067\u30c0\u30f3\u30d9\u30eb\u3092\u6301\u3061\u307e\u3059\u3002\u80f4\u4f53\u3092\u3072\u306d\u308a\u3001\u30c0\u30f3\u30d9\u30eb\u3092\u4f53\u306e\u659c\u3081\u65b9\u5411\u306b\u5f15\u304d\u5bc4\u305b\u307e\u3059\u3002\u00a0<\/span><\/p>\n<p><img decoding=\"async\" class=\"aligncenter size-full wp-image-3653\" src=\"https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/06\/Shoulders-and-Core.jpg.png\" alt=\"\" width=\"750\" height=\"420\" srcset=\"https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/06\/Shoulders-and-Core.jpg.png 750w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/06\/Shoulders-and-Core.jpg-300x168.png 300w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/06\/Shoulders-and-Core.jpg-18x10.png 18w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/06\/Shoulders-and-Core.jpg-192x108.png 192w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/06\/Shoulders-and-Core.jpg-384x216.png 384w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/06\/Shoulders-and-Core.jpg-364x205.png 364w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/06\/Shoulders-and-Core.jpg-728x409.png 728w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/06\/Shoulders-and-Core.jpg-561x314.png 561w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/06\/Shoulders-and-Core.jpg-265x148.png 265w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/06\/Shoulders-and-Core.jpg-531x297.png 531w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/06\/Shoulders-and-Core.jpg-608x340.png 608w\" sizes=\"(max-width: 750px) 100vw, 750px\" \/><\/p>\n<p><b>\u30af\u30fc\u30eb\u30c0\u30a6\u30f3\uff1a<\/b><\/p>\n<p><span style=\"font-weight: 400;\">\u80a9\u3068\u4f53\u5e79\u306b\u610f\u8b58\u3092\u96c6\u4e2d\u3057\u30665\u5206\u9593\u306e\u30b9\u30c8\u30ec\u30c3\u30c1\u3092\u884c\u3044\u3001\u7dca\u5f35\u3092\u307b\u3050\u3057\u307e\u3057\u3087\u3046\u3002<\/span><\/p>\n<h2><b>5\u65e5\u76ee: \u5168\u8eab<\/b><\/h2>\n<p><b>\u6e96\u5099\u3057\u59cb\u3081\u308b\uff1a<\/b><\/p>\n<p><span style=\"font-weight: 400;\">\u30b8\u30e3\u30f3\u30d7\u3084\u30c0\u30a4\u30ca\u30df\u30c3\u30af\u30b9\u30c8\u30ec\u30c3\u30c1\u306a\u3069\u3001\u5168\u8eab\u3092\u4f7f\u3063\u305f\u8efd\u3044\u6709\u9178\u7d20\u904b\u52d5\u30925\u5206\u9593\u884c\u3044\u307e\u3057\u3087\u3046\u3002<\/span><\/p>\n<h4><\/h4>\n<p><b>\u3044\u3044\u7d50\u679c\uff1a<\/b><\/p>\n<ol>\n<li><b> \u30c0\u30f3\u30d9\u30eb\u30b9\u30e9\u30b9\u30bf\u30fc<\/b><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">\u30bb\u30c3\u30c8\u6570: 10\uff5e12\u56de\u30924\u30bb\u30c3\u30c8<\/span><\/p>\n<h4><\/h4>\n<p><span style=\"font-weight: 400;\">\u30b9\u30af\u30ef\u30c3\u30c8\u3068\u30aa\u30fc\u30d0\u30fc\u30d8\u30c3\u30c9\u30d7\u30ec\u30b9\u3092\u7d44\u307f\u5408\u308f\u305b\u305f\u30a8\u30af\u30b5\u30b5\u30a4\u30ba\u3067\u3059\u3002\u4e21\u624b\u306b\u30c0\u30f3\u30d9\u30eb\u3092\u6301\u3061\u3001\u80a9\u306e\u9ad8\u3055\u3067\u69cb\u3048\u307e\u3059\u3002\u3057\u3083\u304c\u307f\u8fbc\u307f\u3001\u7acb\u3061\u4e0a\u304c\u308b\u969b\u306b\u30c0\u30f3\u30d9\u30eb\u3092\u982d\u4e0a\u306b\u62bc\u3057\u4e0a\u3052\u307e\u3059\u3002\u00a0<\/span><\/p>\n<h4><\/h4>\n<ol start=\"2\">\n<li><b> \u30ec\u30cd\u30b2\u30fc\u30c9\u30fb\u30ed\u30a6\u30ba<\/b><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">\u30bb\u30c3\u30c8\u6570: \u7247\u507410\u56de\u00d73\u30bb\u30c3\u30c8<\/span><\/p>\n<h4><\/h4>\n<p><span style=\"font-weight: 400;\">\u30d7\u30e9\u30f3\u30af\u306e\u59ff\u52e2\u3067\u3001\u4e21\u624b\u306b\u30c0\u30f3\u30d9\u30eb\u3092\u6301\u3061\u307e\u3059\u3002\u30c0\u30f3\u30d9\u30eb\u3092\u808b\u9aa8\u306e\u9ad8\u3055\u307e\u3067\u6301\u3061\u4e0a\u3052\u307e\u3059\u3002\u5de6\u53f3\u4ea4\u4e92\u306b\u7e70\u308a\u8fd4\u3057\u307e\u3059\u3002<\/span><\/p>\n<h4><\/h4>\n<ol start=\"3\">\n<li><b> \u30c0\u30f3\u30d9\u30eb\u30af\u30ea\u30fc\u30f3\uff06\u30d7\u30ec\u30b9<\/b><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">\u30bb\u30c3\u30c8\u6570: 8\uff5e10\u56de\u00d73\u30bb\u30c3\u30c8<\/span><\/p>\n<h4><\/h4>\n<p><span style=\"font-weight: 400;\">\u30c0\u30f3\u30d9\u30eb\u3092\u5730\u9762\u304b\u3089\u80a9\u307e\u3067\u6301\u3061\u4e0a\u3052\u3001\u305d\u306e\u307e\u307e\u982d\u4e0a\u307e\u3067\u62bc\u3057\u4e0a\u3052\u3066\u304f\u3060\u3055\u3044\u3002\u00a0<\/span><\/p>\n<h4><\/h4>\n<ol start=\"4\">\n<li><b> \u30c0\u30f3\u30d9\u30eb\u30b9\u30ca\u30c3\u30c1<\/b><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">\u30bb\u30c3\u30c8\/\u56de\u6570: \u7247\u8155\u306b\u3064\u304d8\uff5e10\u56de\u30923\u30bb\u30c3\u30c8<\/span><\/p>\n<h4><\/h4>\n<p><span style=\"font-weight: 400;\">\u30c0\u30f3\u30d9\u30eb\u3092\u5e8a\u304b\u3089\u7d20\u65e9\u304f\u529b\u5f37\u304f\u6301\u3061\u4e0a\u3052\u3001\u982d\u4e0a\u306b\u62bc\u3057\u4e0a\u3052\u3066\u304f\u3060\u3055\u3044\u3002<\/span><\/p>\n<h4><\/h4>\n<ol start=\"5\">\n<li><b> \u30c0\u30f3\u30d9\u30eb\u30b9\u30a4\u30f3\u30b0<\/b><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">\u30bb\u30c3\u30c8\u6570: 12\uff5e15\u56de\u00d73\u30bb\u30c3\u30c8<\/span><\/p>\n<h4><\/h4>\n<p><span style=\"font-weight: 400;\">\u8170\u3092\u652f\u70b9\u306b\u3057\u3066\u3001\u4e21\u624b\u3067\u30c0\u30f3\u30d9\u30eb\u3092\u6301\u3061\u3001\u4f53\u5e79\u3092\u610f\u8b58\u3057\u306a\u304c\u3089\u80a9\u306e\u9ad8\u3055\u307e\u3067\u632f\u308a\u4e0a\u3052\u307e\u3059\u3002\u00a0<\/span><\/p>\n<h4><\/h4>\n<ol start=\"6\">\n<li><b> \u30c0\u30f3\u30d9\u30eb\u30d7\u30ec\u30b9\u4ed8\u304d\u30d0\u30fc\u30d4\u30fc<\/b><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">\u30bb\u30c3\u30c8\u6570: 10\u56de\u00d73\u30bb\u30c3\u30c8<\/span><\/p>\n<h4><\/h4>\n<p><span style=\"font-weight: 400;\">\u30d0\u30fc\u30d4\u30fc\u3092\u884c\u3044\u3001\u6700\u5f8c\u306b\u30c0\u30f3\u30d9\u30eb\u3092\u982d\u4e0a\u306b\u6301\u3061\u4e0a\u3052\u3066\u304f\u3060\u3055\u3044\u3002\u00a0<\/span><\/p>\n<p><img decoding=\"async\" class=\"aligncenter size-full wp-image-3652\" src=\"https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/06\/full-body.png\" alt=\"\" width=\"750\" height=\"420\" srcset=\"https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/06\/full-body.png 750w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/06\/full-body-300x168.png 300w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/06\/full-body-18x10.png 18w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/06\/full-body-192x108.png 192w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/06\/full-body-384x216.png 384w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/06\/full-body-364x205.png 364w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/06\/full-body-728x409.png 728w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/06\/full-body-561x314.png 561w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/06\/full-body-265x148.png 265w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/06\/full-body-531x297.png 531w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/06\/full-body-608x340.png 608w\" sizes=\"(max-width: 750px) 100vw, 750px\" \/><\/p>\n<p><b>\u30af\u30fc\u30eb\u30c0\u30a6\u30f3\uff1a<\/b><\/p>\n<p><span style=\"font-weight: 400;\">\u56de\u5fa9\u3092\u4fc3\u3059\u305f\u3081\u306b\u3001\u5168\u8eab\u306e\u9759\u7684\u30b9\u30c8\u30ec\u30c3\u30c1\u30925\u5206\u9593\u884c\u3044\u307e\u3057\u3087\u3046\u3002<\/span><\/p>\n<h2><b>\u7d50\u8ad6<\/b><span style=\"font-weight: 400;\">\u00a0<\/span><\/h2>\n<p><span style=\"font-weight: 400;\">\u30c0\u30f3\u30d9\u30eb\u306e\u307f\u3092\u4f7f\u3063\u305f5\u65e5\u9593\u306e\u30a8\u30af\u30b5\u30b5\u30a4\u30ba\u30d7\u30ed\u30b0\u30e9\u30e0\u3067\u3001\u3042\u306a\u305f\u306e\u4f53\u3092\u5909\u3048\u308b\u6e96\u5099\u306f\u3067\u304d\u3066\u3044\u307e\u3059\u304b\uff1f<\/span><\/p>\n<h4><\/h4>\n<p><span style=\"font-weight: 400;\">\u3055\u3042\u3001\u4eca\u65e5\u304b\u3089\u65c5\u3092\u59cb\u3081\u3066\u3001\u9032\u6357\u72b6\u6cc1\u3092\u8a18\u9332\u3057\u307e\u3057\u3087\u3046\u3002<\/span><\/p>\n<h4><\/h4>\n<p><span style=\"font-weight: 400;\">\u7d99\u7d9a\u6027\u3068\u732e\u8eab\u7684\u306a\u52aa\u529b\u306b\u3088\u3063\u3066\u3001\u3042\u306a\u305f\u306f\u9a5a\u7570\u7684\u306a\u7b4b\u8089\u5897\u5f37\u3068\u5353\u8d8a\u3057\u305f\u7b4b\u529b\u3092\u624b\u306b\u5165\u308c\u308b\u3053\u3068\u304c\u3067\u304d\u308b\u3067\u3057\u3087\u3046\u3002<\/span><\/p>\n<h4><\/h4>\n<p><span 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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. &nbsp; 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 [&hellip;] <a class=\"g1-link g1-link-more\" href=\"https:\/\/anabolic-coach.com\/ja\/\u7dcf\u5408\u30ac\u30a4\u30c9-\u5168\u8eab\u306e\u5909\u8eab\u306e\u305f\u3081\u306e5\u65e5\u9593\u30c0\u30f3\u30d9\u30eb\u306e\u307f\/\">\u3082\u3063\u3068<\/a><\/p>","protected":false},"author":3,"featured_media":3672,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[69],"tags":[],"class_list":{"0":"post-3640","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-training"},"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v25.0 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Comprehensive Guide: 5-Day Dumbbell-Only Workout Plan for Total Body Transformation - Anabolic Coach<\/title>\n<meta name=\"description\" content=\"Transform your body with our comprehensive 5-day dumbbell-only workout plan. 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