{"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\/ko\/\uc885\ud569-\uac00\uc774\ub4dc-\uc804\uc2e0-\ubcc0\ud654\ub97c-\uc704\ud55c-5\uc77c-\ub364\ubca8-\uc6b4\ub3d9-\uacc4\ud68d\/","title":{"rendered":"\uc885\ud569 \uac00\uc774\ub4dc: \uc804\uc2e0 \ubcc0\ud654\ub97c \uc704\ud55c \ub364\ubca8 \uc804\uc6a9 5\uc77c \uc6b4\ub3d9 \uacc4\ud68d"},"content":{"rendered":"

\uac74\uac15\uc744 \uc720\uc9c0\ud558\uace0 \uc2f6\uc73c\uc2dc\ub2e4\uba74, \uc800\ud76c\uac00 \uc5c4\uc120\ud55c 5\uc77c\uac04\uc758 \ub364\ubca8 \uc6b4\ub3d9 \ud504\ub85c\uadf8\ub7a8\uc744 \uc18c\uac1c\ud569\ub2c8\ub2e4. \uc774 \ud504\ub85c\uadf8\ub7a8\uc740 \ubab8\ub9e4\ub97c \uac00\uafb8\uace0 \uadfc\ub825\uc744 \uac15\ud654\ud558\ub294 \ub370 \ub3c4\uc6c0\uc744 \ub4dc\ub9ac\ub3c4\ub85d \uc124\uacc4\ub418\uc5c8\uc2b5\ub2c8\ub2e4.<\/span><\/p>\n

 <\/p>\n

\uc9d1\uc5d0\uc11c \uc6b4\ub3d9\ud558\ub294 \uac83\uc744 \uc120\ud638\ud558\ub4e0, \ub9e4\uc77c \ud5ec\uc2a4\uc7a5\uc5d0 \ub2e4\ub2c8\ub4e0, \uc5ec\ub7ec\ubd84\uc758 \uc6b4\ub3d9 \ubaa9\ud45c \ub2ec\uc131\uc744 \ub3d5\uae30 \uc704\ud574 \ub364\ubca8\ub9cc \uc0ac\uc6a9\ud558\ub294 5\uc77c \uc9d1\uc911 \uc6b4\ub3d9 \uacc4\ud68d\uc744 \uc138\uc6e0\uc2b5\ub2c8\ub2e4. \uc774 \ud504\ub85c\uadf8\ub7a8\uc740 \uc5b4\ub5a4 \uc2a4\ucf00\uc904\uc5d0\ub3c4 \uc798 \ub9de\uc744 \ubfd0\ub9cc \uc544\ub2c8\ub77c, \uc8fc\uc694 \uadfc\uc721 \uadf8\ub8f9 \uc804\uccb4\ub97c \ub2e8\ub828\ud558\ub294 \ub370\uc5d0\ub3c4 \ud6a8\uacfc\uc801\uc785\ub2c8\ub2e4.\u00a0<\/span><\/p>\n

 <\/p>\n

\uadf8\ub7fc \uc800\uc640 \ud568\uaed8 5\uc77c \ub3d9\uc548 \ub364\ubca8\ub9cc \uc0ac\uc6a9\ud558\ub294 \uc6b4\ub3d9 \ub8e8\ud2f4\uc758 \uc790\uc138\ud55c \ub0b4\uc6a9\uc744 \uc0b4\ud3b4\ubcf4\uaca0\uc2b5\ub2c8\ub2e4.<\/span><\/p>\n

1\uc77c\ucc28: \uac00\uc2b4\uacfc \uc0bc\ub450\uadfc<\/b><\/h2>\n

\uc6cc\ubc0d\uc5c5:<\/b><\/p>\n

\uc810\ud504\uc7ad, \uc870\uae45 \ub610\ub294 \uac77\uae30 \ub4f1\uc744 \ud3ec\ud568\ud55c 5\ubd84\uac04\uc758 \uc720\uc0b0\uc18c \uc6b4\ub3d9\uc744 \ud1b5\ud574 \uc2ec\ubc15\uc218\ub97c \ub192\uc774\uace0 \ubcf8 \uc6b4\ub3d9\uc744 \uc704\ud55c \uc900\ube44\ub97c \ud558\uc138\uc694.<\/span><\/p>\n

 <\/p>\n

\ub3d9\uc801 \uc2a4\ud2b8\ub808\uce6d<\/b><\/p>\n

\uc0c1\uccb4\uc5d0 \uc9d1\uc911\ud558\uc5ec \ud314\uc744 \uc6d0\uc744 \uadf8\ub9ac\uba70 \ub3cc\ub9ac\uace0, \uc5b4\uae68\ub97c \ub3cc\ub9ac\uace0, \uac00\uc2b4\uc744 \uc5f4\uc5b4 \uadfc\uc721\uc744 \ud480\uc5b4\uc8fc\uc138\uc694.<\/span><\/p>\n

 <\/p>\n

\uc6b4\ub3d9\ud558\ub2e4<\/b><\/p>\n

    \n
  1. \ub364\ubca8 \ubca4\uce58 \ud504\ub808\uc2a4:<\/b><\/li>\n<\/ol>\n

    \uc138\ud2b8\/\ud69f\uc218: 8\ud68c 1\uc138\ud2b8, 2\ud68c \ubc18\ubcf5<\/span><\/p>\n

     <\/p>\n

    \ubca4\uce58\uc5d0 \ub204\uc6cc\uc11c \uc591\uc190\uc5d0 \ub364\ubca8\uc744 \ud558\ub098\uc529 \ub4e4\uace0 \uac00\uc2b4 \uc704\ub85c \ub611\ubc14\ub85c \ub4e4\uc5b4 \uc62c\ub838\ub2e4\uac00 \ub2e4\uc2dc \uc2dc\uc791 \uc790\uc138\ub85c \ub0b4\ub9bd\ub2c8\ub2e4.<\/span><\/p>\n

     <\/p>\n

      \n
    1. \uc778\ud074\ub77c\uc778 \ub364\ubca8 \ud504\ub808\uc2a4:\u00a0<\/b><\/li>\n<\/ol>\n

      \uc138\ud2b8\/\ud68c\uc218: 10~12\ud68c\uc529 3\uc138\ud2b8<\/span><\/p>\n

       <\/p>\n

      \ubca4\uce58\ub97c 30~45\ub3c4 \uac01\ub3c4\ub85c \uc870\uc808\ud558\uc138\uc694. \uc0c1\uccb4 \uadfc\uc721\uc5d0 \uc9d1\uc911\ud558\uba74\uc11c \ub364\ubca8\uc744 \ub3d9\uc2dc\uc5d0 \ubc00\uc5b4 \uc62c\ub9ac\uc138\uc694.\u00a0<\/span><\/p>\n

       <\/p>\n

        \n
      1. \ub364\ubca8 \ud50c\ub77c\uc774<\/b><\/li>\n<\/ol>\n

        \uc138\ud2b8\/\ud68c\uc218: 12~15\ud68c\uc529 3\uc138\ud2b8<\/span><\/p>\n

         <\/p>\n

        \ubca4\uce58\uc5d0 \ub4f1\uc744 \ub300\uace0 \ub204\uc6cc\uc11c \uc591\uc190\uc73c\ub85c \ub364\ubca8\uc744 \uc7a1\uc73c\uc138\uc694. \ud314\uc744 \ud65c\uc9dd \ubc8c\ub9ac\uace0 \ub364\ubca8\uc744 \uc606\uad6c\ub9ac \ucabd\uc73c\ub85c \ub0b4\ub838\ub2e4\uac00 \uac00\uc2b4 \uc704\ub85c \ud568\uaed8 \ub4e4\uc5b4 \uc62c\ub9ac\uc138\uc694.<\/span><\/p>\n

         <\/p>\n

          \n
        1. \ub364\ubca8 \ud480\uc624\ubc84<\/b><\/li>\n<\/ol>\n

          \uc138\ud2b8\/\ud68c\uc218: 10~12\ud68c\uc529 3\uc138\ud2b8<\/span><\/p>\n

           <\/p>\n

          \uac19\uc740 \ub204\uc6b4 \uc790\uc138\uc5d0\uc11c \uc591\uc190\uc73c\ub85c \ub364\ubca8 \ud558\ub098\ub97c \uc7a1\uace0, \uac00\uc2b4\uacfc \ub4f1 \uadfc\uc721\uc744 \uc0ac\uc6a9\ud558\uc5ec \ub364\ubca8\uc744 \uba38\ub9ac \ub4a4\ub85c \ubed7\uc5c8\ub2e4\uac00 \ub2e4\uc2dc \uac00\uc2b4 \uc704\ub85c \ub4e4\uc5b4 \uc62c\ub9ac\uc138\uc694.<\/span><\/p>\n

           <\/p>\n

            \n
          1. \uc0bc\ub450\uadfc \ub364\ubca8 \ud0a5\ubc31<\/b><\/li>\n<\/ol>\n

            \uc138\ud2b8\/\ud68c\uc218: 12~15\ud68c\uc529 3\uc138\ud2b8<\/span><\/p>\n

             <\/p>\n

            \uc120 \uc790\uc138\uc5d0\uc11c \ud5c8\ub9ac\ub97c \uc219\uc774\uace0 \uc591\uc190\uc5d0 \ub364\ubca8\uc744 \ud558\ub098\uc529 \uc7a1\uc2b5\ub2c8\ub2e4. \ud314\uc744 \ub4a4\ub85c \ucb49 \ubed7\ub418, \ud314 \uc717\ubd80\ubd84\uc740 \ud56d\uc0c1 \uc548\uc815\uc801\uc73c\ub85c \uc720\uc9c0\ud574\uc57c \ud569\ub2c8\ub2e4.\u00a0\u00a0<\/span><\/p>\n

             <\/p>\n

              \n
            1. \uc624\ubc84\ud5e4\ub4dc \uc0bc\ub450\uadfc \ud655\uc7a5<\/b><\/li>\n<\/ol>\n

              \uc138\ud2b8\/\ud68c\uc218: 10~12\ud68c\uc529 3\uc138\ud2b8<\/span><\/p>\n

               <\/p>\n

              \uc774 \uc6b4\ub3d9\uc740 \uc549\uac70\ub098 \uc11c\uc11c \ud560 \uc218 \uc788\uc2b5\ub2c8\ub2e4. \uc5b4\ub5a4 \uc790\uc138\ub97c \ucde8\ud558\ub4e0 \uc591\uc190\uc73c\ub85c \ub364\ubca8 \ud558\ub098\ub97c \uba38\ub9ac \ub4a4\uc5d0 \uc7a1\uace0 \ud314\uc744 \ubed7\uc5b4 \ub364\ubca8\uc744 \uba38\ub9ac \uc704\ub85c \ub4e4\uc5b4 \uc62c\ub9ac\uc138\uc694.\u00a0<\/span><\/p>\n

               <\/p>\n

               <\/p>\n

              \"\"<\/p>\n

              \ucfe8\ub2e4\uc6b4:<\/b><\/p>\n

              \uc6b4\ub3d9 \ud6c4\uc5d0\ub294 \ubcbd\uc5d0 \uae30\ub300\uc5b4 \ud558\ub294 \uc815\uc801 \uac00\uc2b4 \uc2a4\ud2b8\ub808\uce6d\uc774\ub098 \uba38\ub9ac \uc704\ub85c \ud314\uc744 \ub4e4\uc5b4 \uc62c\ub9ac\ub294 \uc0bc\ub450\uadfc \uc2a4\ud2b8\ub808\uce6d\uacfc \uac19\uc740 5\ubd84\uac04\uc758 \uc2a4\ud2b8\ub808\uce6d \uc6b4\ub3d9\uc744 \ud1b5\ud574 \uadfc\uc721\uc744 \ud68c\ubcf5\ud558\uc138\uc694.<\/span><\/p>\n

              2\uc77c\ucc28: \ub4f1\uacfc \uc774\ub450\uadfc<\/b><\/h2>\n

              \uc6cc\ubc0d\uc5c5: <\/b>\u00a01\uc77c\ucc28 \uc6b4\ub3d9\ucc98\ub7fc 5\ubd84\uac04 \uc720\uc0b0\uc18c \uc6b4\ub3d9\uc744 \ud558\uc5ec \ud608\uc561 \uc21c\ud658\uc744 \ucd09\uc9c4\ud558\uc138\uc694. \ud314\uacfc \ub4f1\uc744 \uc9d1\uc911\uc801\uc73c\ub85c \uc2a4\ud2b8\ub808\uce6d\ud558\uace0, \ud314 \ud754\ub4e4\uae30\ub098 \ubab8\ud1b5 \ube44\ud2c0\uae30 \uac19\uc740 \uc6b4\ub3d9\ub3c4 \ubcd1\ud589\ud558\uc138\uc694.<\/span><\/p>\n

              <\/h2>\n

              \uc6b4\ub3d9\ud558\ub2e4<\/b><\/p>\n

              <\/h2>\n
                \n
              1. \ubca4\ud2b8 \uc624\ubc84 \ub364\ubca8 \ub85c\uc6b0<\/b><\/li>\n<\/ol>\n

                \uc138\ud2b8\/\ud68c\uc218: 8~12\ud68c\uc529 4\uc138\ud2b8<\/span><\/p>\n

                <\/h2>\n

                \uc591\uc190\uc5d0 \ub364\ubca8\uc744 \ud558\ub098\uc529 \ub4e4\uace0 \ud5c8\ub9ac\ub97c \uc219\uc5ec \ub364\ubca8\uc744 \uc5c9\ub369\uc774 \ucabd\uc73c\ub85c \ub04c\uc5b4\uc62c\ub9ac\uba74\uc11c \uacac\uac11\uace8\uc744 \uc11c\ub85c \ubaa8\uc73c\uc2ed\uc2dc\uc624.\u00a0<\/span><\/p>\n

                <\/h2>\n
                  \n
                1. \ud55c\ucabd \ud314 \ub364\ubca8 \ub85c\uc6b0<\/b><\/li>\n<\/ol>\n

                  \uc138\ud2b8\/\ud69f\uc218: \ud314\ub2f9 10-12\ud68c\uc529 3\uc138\ud2b8<\/span><\/p>\n

                  <\/h2>\n

                  \ubca4\uce58\ub97c \uc9c0\uc9c0\ub300\ub85c \uc0ac\uc6a9\ud558\uc5ec \ud55c \uc190\uc5d0 \ub364\ubca8\uc744 \ub4e4\uace0 \uc5c9\ub369\uc774 \ucabd\uc73c\ub85c \ub2f9\uae30\uc138\uc694. \ubc18\ub300\ucabd\ub3c4 \uac19\uc740 \ub3d9\uc791\uc744 \ubc18\ubcf5\ud558\uc138\uc694.\u00a0<\/span><\/p>\n

                  <\/h2>\n
                    \n
                  1. \ub364\ubca8 \ub370\ub4dc\ub9ac\ud504\ud2b8<\/b><\/li>\n<\/ol>\n

                    \uc138\ud2b8\/\ud68c\uc218: 8~10\ud68c\uc529 4\uc138\ud2b8<\/span><\/p>\n

                    <\/h2>\n

                    \ubc1c\uc744 \uc5b4\uae68\ub108\ube44\ub85c \ubc8c\ub9ac\uace0 \uc11c\uc11c \uc591\uc190\uc5d0 \ub364\ubca8\uc744 \ud558\ub098\uc529 \ub4e4\uace0, \ud5c8\ub9ac\ub97c \uad7d\ud600 \uc0c1\uccb4\ub97c \uc55e\uc73c\ub85c \uc219\uc778 \ub2e4\uc74c \ub364\ubca8\uc744 \ubc14\ub2e5\uc73c\ub85c \ub0b4\ub9ac\uace0 \ub2e4\uc2dc \uc77c\uc5b4\uc12d\ub2c8\ub2e4.\u00a0<\/span><\/p>\n

                    <\/h2>\n
                      \n
                    1. \ub364\ubca8 \uc288\ub7ec\uadf8<\/b><\/li>\n<\/ol>\n

                      \uc138\ud2b8\/\ud68c\uc218: 12~15\ud68c\uc529 3\uc138\ud2b8<\/span><\/p>\n

                      <\/h2>\n

                      \ub611\ubc14\ub85c \uc11c\uc11c \uc591\uc190\uc5d0 \ub364\ubca8\uc744 \ub4e4\uace0 \uc606\uad6c\ub9ac\uc5d0 \ubd99\uc785\ub2c8\ub2e4. \uc5b4\uae68\ub97c \uadc0 \ucabd\uc73c\ub85c \ub2f9\uacbc\ub2e4\uac00 \ub2e4\uc2dc \ub0b4\ub824\ub193\uc2b5\ub2c8\ub2e4.\u00a0<\/span><\/p>\n

                      <\/h2>\n
                        \n
                      1. \ub364\ubca8 \uc774\ub450\uadfc \uceec<\/b><\/li>\n<\/ol>\n

                        \uc138\ud2b8\/\ud68c\uc218: 12~15\ud68c\uc529 3\uc138\ud2b8<\/span><\/p>\n

                        <\/h2>\n

                        \uc591\uc190\uc5d0 \ub364\ubca8\uc744 \ub4e4\uace0 \uc704\ub97c \ud5a5\ud558\uac8c \ud558\uc5ec \uc11c\uc2ed\uc2dc\uc624. \ud314\uc744 \ubab8\uc5d0 \uac00\uae5d\uac8c \uc720\uc9c0\ud558\uace0 \ub364\ubca8\uc744 \uc5b4\uae68 \ucabd\uc73c\ub85c \ub2f9\uacbc\ub2e4\uac00 \uc644\uc804\ud788 \uc544\ub798\ub85c \ub0b4\ub9ac\uc2ed\uc2dc\uc624.\u00a0\u00a0<\/span><\/p>\n

                        <\/h2>\n
                          \n
                        1. \ud574\uba38 \uceec<\/b><\/li>\n<\/ol>\n

                          \uc138\ud2b8\/\ud68c\uc218: 10~12\ud68c\uc529 3\uc138\ud2b8<\/span><\/p>\n

                          <\/h2>\n

                          \ub611\ubc14\ub85c \uc11c\uc11c \uc190\ubc14\ub2e5\uc774 \uc11c\ub85c \ub9c8\uc8fc\ubcf4\ub3c4\ub85d \uc591\uc190\uc5d0 \ub364\ubca8\uc744 \ud558\ub098\uc529 \ub4e4\uace0, \ub364\ubca8\uc744 \uc704\ub85c \ub2f9\uacbc\ub2e4\uac00 \uc544\ub798\ub85c \ub0b4\ub9bd\ub2c8\ub2e4.\u00a0<\/span><\/p>\n

                          \"\"<\/p>\n

                          \ucfe8\ub2e4\uc6b4:<\/b><\/p>\n

                          \ub4f1\uacfc \uc774\ub450\uadfc\uc744 \uc9d1\uc911\uc801\uc73c\ub85c \uc2a4\ud2b8\ub808\uce6d\ud558\ub294 \ub3d9\uc791\uc744 5\ubd84\uac04 \uc2e4\uc2dc\ud558\uc138\uc694. \ub4f1\uacfc \ud314\uc744 \uc2a4\ud2b8\ub808\uce6d\ud558\uba74 \ud68c\ubcf5\uc5d0 \ub3c4\uc6c0\uc774 \ub429\ub2c8\ub2e4.<\/span><\/p>\n

                          3\uc77c\ucc28: \ub2e4\ub9ac\uc640 \ubcf5\uadfc<\/b><\/h2>\n

                          \uc6cc\ubc0d\uc5c5:<\/b><\/p>\n

                          \ube60\ub974\uac8c \uac77\uac70\ub098 \uc870\uae45\ud558\ub294 \uac83\uacfc \uac19\uc740 \uc720\uc0b0\uc18c \uc6b4\ub3d9\uc744 5\ubd84 \ub3d9\uc548 \ud558\uc138\uc694.\u00a0<\/span><\/p>\n

                          <\/h4>\n

                          \ud558\uccb4\ub97c \uc9d1\uc911\uc801\uc73c\ub85c \ub2e8\ub828\ud558\ub824\uba74 \ub2e4\ub9ac \ud754\ub4e4\uae30, \ub7f0\uc9c0, \uace0\uad00\uc808 \ub3cc\ub9ac\uae30 \ub4f1\uc758 \ub3d9\uc801 \uc2a4\ud2b8\ub808\uce6d\uc744 \uc2e4\uc2dc\ud558\uc138\uc694.<\/span><\/p>\n

                          <\/h4>\n

                          \uc6b4\ub3d9\ud558\ub2e4:<\/b><\/p>\n

                            \n
                          1. \ub364\ubca8 \uc2a4\ucffc\ud2b8<\/b><\/li>\n<\/ol>\n

                            \uc138\ud2b8\/\ud68c\uc218: 10~15\ud68c\uc529 4\uc138\ud2b8<\/span><\/p>\n

                            <\/h4>\n

                            \uc591\uc190\uc5d0 \ub364\ubca8\uc744 \ud558\ub098\uc529 \ub4e4\uace0 \uc606\uad6c\ub9ac \ub610\ub294 \uc5b4\uae68\uc5d0 \ubd99\uc778 \ucc44 \uc11c\uc2ed\uc2dc\uc624. \uac00\uc2b4\uc744 \ud3b4\uace0 \ucabc\uadf8\ub824 \uc549\uc558\ub2e4\uac00 \ub2e4\uc2dc \uc77c\uc5b4\uc11c\uc2ed\uc2dc\uc624.\u00a0<\/span><\/p>\n

                            \u00a0<\/span><\/p>\n

                              \n
                            1. \ub364\ubca8 \ub7f0\uc9c0<\/b><\/li>\n<\/ol>\n

                              \uc138\ud2b8\/\ud68c\uc218: \ub2e4\ub9ac\ub2f9 12\ud68c\uc529 3\uc138\ud2b8<\/span><\/p>\n

                              <\/h4>\n

                              \uc591\uc190\uc5d0 \ub364\ubca8\uc744 \ud558\ub098\uc529 \ub4e4\uace0 \uc606\uad6c\ub9ac\uc5d0 \ubd99\uc778 \uc0c1\ud0dc\uc5d0\uc11c \ubb34\ub98e\uc744 90\ub3c4 \uac01\ub3c4\ub85c \uad6c\ubd80\ub824 \ub7f0\uc9c0 \uc790\uc138\ub97c \ucde8\ud569\ub2c8\ub2e4. \uc0c1\uccb4\ub97c \uace7\uac8c \uc720\uc9c0\ud558\uace0 \ub2e4\ub9ac\ub97c \ubc88\uac08\uc544 \uac00\uba70 \uc6b4\ub3d9\ud558\uc138\uc694.\u00a0<\/span><\/p>\n

                              <\/h4>\n
                                \n
                              1. \ub8e8\ub9c8\ub2c8\uc548 \ub370\ub4dc\ub9ac\ud504\ud2b8<\/b><\/li>\n<\/ol>\n

                                \uc138\ud2b8\/\ud68c\uc218: 10~12\ud68c\uc529 3\uc138\ud2b8<\/span><\/p>\n

                                <\/h4>\n

                                \ubb34\ub98e\uc744 \uc0b4\uc9dd \uad6c\ubd80\ub9ac\uace0 \uc5c9\ub369\uc774\ub97c \uc811\uc5b4 \ud5c8\ubc85\uc9c0 \ub4a4\ucabd \uadfc\uc721(\ud584\uc2a4\ud2b8\ub9c1)\uc5d0 \uc9d1\uc911\ud558\uba74\uc11c \ubb34\uac8c\ub97c \ubc1c\ucabd\uc73c\ub85c \ub0b4\ub9bd\ub2c8\ub2e4.\u00a0<\/span><\/p>\n

                                <\/h4>\n
                                  \n
                                1. \ub364\ubca8 \uc2a4\ud15d\uc5c5<\/b><\/li>\n<\/ol>\n

                                  \uc138\ud2b8\/\ud68c\uc218: \ub2e4\ub9ac\ub2f9 12\ud68c\uc529 3\uc138\ud2b8<\/span><\/p>\n

                                  <\/h4>\n

                                  \uc591\uc190\uc5d0 \ub364\ubca8\uc744 \ub4e4\uace0 \uc190\ubc14\ub2e5\uc774 \uc548\ucabd\uc744 \ud5a5\ud558\ub3c4\ub85d \uc606\uad6c\ub9ac\uc5d0 \ubd99\uc785\ub2c8\ub2e4. \ubca4\uce58\ub098 \ubc15\uc2a4 \uc704\ub85c \ub2e4\ub9ac\ub97c \ubc88\uac08\uc544 \uac00\uba70 \uc62c\ub77c\uac00 \ubc1c\ub4a4\uafc8\uce58\ub85c \ubc00\uc5b4 \uc77c\uc5b4\uc11c\uc138\uc694.\u00a0<\/span><\/p>\n

                                  <\/h4>\n
                                    \n
                                  1. \ub7ec\uc2dc\uc548 \ud2b8\uc704\uc2a4\ud2b8<\/b><\/li>\n<\/ol>\n

                                    \uc138\ud2b8\/\ud68c\uc218: 20\ud68c\uc529 3\uc138\ud2b8(\ud55c \ucabd\ub2f9 10\ud68c)<\/span><\/p>\n

                                    <\/h4>\n

                                    \ubc1c\uc744 \ubc14\ub2e5\uc5d0\uc11c \ub5bc\uace0 \ubc14\ub2e5\uc5d0 \uc549\uc73c\uc138\uc694. \uc591\uc190\uc73c\ub85c \ub364\ubca8\uc744 \uc7a1\uace0 \uc0c1\uccb4\ub97c \uc88c\uc6b0\ub85c \ube44\ud2c0\uc5b4 \uc8fc\uc138\uc694.<\/span><\/p>\n

                                    <\/h4>\n
                                      \n
                                    1. \ub364\ubca8 \uc0ac\uc774\ub4dc \ubc34\ub4dc<\/b><\/li>\n<\/ol>\n

                                      \uc138\ud2b8\/\ud68c\uc218: \ud55c\ucabd\ub2f9 15\ud68c\uc529 3\uc138\ud2b8<\/span><\/p>\n

                                      <\/h4>\n

                                      \ub611\ubc14\ub85c \uc120 \uc790\uc138\uc5d0\uc11c \ud55c \uc190\uc5d0 \ub364\ubca8\uc744 \ub4e4\uace0 \ubab8\uc744 \uad7d\ud600 \ub364\ubca8\uc744 \ubb34\ub98e \ucabd\uc73c\ub85c \ub0b4\ub838\ub2e4\uac00 \ub2e4\uc2dc \uc77c\uc5b4\uc11c\ub294 \ub3d9\uc791\uc744 \ubc18\ubcf5\ud569\ub2c8\ub2e4.\u00a0<\/span><\/p>\n

                                      \"\"<\/h4>\n

                                      \ucfe8\ub2e4\uc6b4:<\/b><\/p>\n

                                      \ub2e4\ub9ac, \ucf54\uc5b4, \ubcf5\ubd80\ub97c \uc9d1\uc911\uc801\uc73c\ub85c \uc2a4\ud2b8\ub808\uce6d\ud558\ub294 5\ubd84\uac04\uc758 \uc815\uc801 \uc2a4\ud2b8\ub808\uce6d\uc744 \uc2e4\uc2dc\ud558\uc138\uc694.\u00a0<\/span><\/p>\n

                                      4\uc77c\ucc28: \uc5b4\uae68\uc640 \ucf54\uc5b4<\/b><\/h2>\n

                                      \uc6cc\ubc0d\uc5c5:<\/b><\/p>\n

                                      \ud3c9\uc18c\ucc98\ub7fc \uac00\ubcbc\uc6b4 \uc720\uc0b0\uc18c \uc6b4\ub3d9\uc73c\ub85c \uc6cc\ubc0d\uc5c5\uc744 \ud558\uace0, \uc5b4\uae68\uc640 \ucf54\uc5b4\uc5d0 \uc9d1\uc911\ud558\uba70 \ud314 \ub3cc\ub9ac\uae30, \ubab8\ud1b5 \ube44\ud2c0\uae30, \uc5b4\uae68 \ub3cc\ub9ac\uae30 \ub3d9\uc791\uc744 \ud3ec\ud568\ud558\uc138\uc694.<\/span><\/p>\n

                                      <\/h4>\n

                                      \uc6b4\ub3d9\ud558\ub2e4<\/b><\/p>\n

                                        \n
                                      1. \ub364\ubca8 \uc204\ub354 \ud504\ub808\uc2a4<\/b><\/li>\n<\/ol>\n

                                        \uc138\ud2b8\/\ud68c\uc218: 8~12\ud68c\uc529 4\uc138\ud2b8<\/span><\/p>\n

                                        <\/h4>\n

                                        \uc774 \uc6b4\ub3d9\uc740 \uc549\uac70\ub098 \uc11c\uc11c \ud560 \uc218 \uc788\uc73c\uba70, \uc591\uc190\uc5d0 \ub364\ubca8\uc744 \uc5b4\uae68 \ub192\uc774\ub85c \ub4e4\uace0 \uba38\ub9ac \uc704\ub85c \ub4e4\uc5b4 \uc62c\ub838\ub2e4\uac00 \ub2e4\uc2dc \ub0b4\ub824\ub193\uc2b5\ub2c8\ub2e4.\u00a0<\/span><\/p>\n

                                        <\/h4>\n
                                          \n
                                        1. \uce21\uba74 \ub4e4\uc5b4\uc62c\ub9ac\uae30<\/b><\/li>\n<\/ol>\n

                                          \uc138\ud2b8\/\ud68c\uc218: 12~15\ud68c\uc529 3\uc138\ud2b8<\/span><\/p>\n

                                          <\/h4>\n

                                          \uc591\uc190\uc744 \uc0b4\uc9dd \uad6c\ubd80\ub9b0 \uc0c1\ud0dc\uc5d0\uc11c \uac01\uac01 \ub364\ubca8\uc744 \uc7a1\uace0 \uc5b4\uae68 \ub192\uc774\uae4c\uc9c0 \ub4e4\uc5b4 \uc62c\ub9ac\uc138\uc694.\u00a0<\/span><\/p>\n

                                          <\/h4>\n
                                            \n
                                          1. \uc55e\ucabd\uc73c\ub85c \ub4e4\uc5b4 \uc62c\ub9ac\uae30<\/b><\/li>\n<\/ol>\n

                                            \uc138\ud2b8\/\ud68c\uc218: 12~15\ud68c\uc529 3\uc138\ud2b8<\/span><\/p>\n

                                            <\/h4>\n

                                            \ubb34\uac8c\ub97c \uc5b4\uae68 \ub192\uc774\uae4c\uc9c0 \uc55e\uc73c\ub85c \ub4e4\uc5b4 \uc62c\ub838\ub2e4\uac00 \ucc9c\ucc9c\ud788 \ub0b4\ub824\ub193\uc73c\uc138\uc694.<\/span><\/p>\n

                                            <\/h4>\n
                                              \n
                                            1. \ud6c4\uba74 \uc0bc\uac01\uadfc \ud50c\ub77c\uc774<\/b><\/li>\n<\/ol>\n

                                              \uc138\ud2b8\/\ud68c\uc218: 12~15\ud68c\uc529 3\uc138\ud2b8<\/span><\/p>\n

                                              <\/h4>\n

                                              \ud5c8\ub9ac\ub97c \uad7d\ud600 \uc591\uc190\uc5d0 \ub364\ubca8\uc744 \ub9c8\uc8fc \ubcf4\uac8c \uc7a1\uc73c\uc138\uc694. \uc5b4\uae68\ubf08\ub97c \ubaa8\uc73c\uba74\uc11c \ub364\ubca8\uc744 \uc606\uc73c\ub85c \ub4e4\uc5b4 \uc62c\ub9ac\uc138\uc694.\u00a0<\/span><\/p>\n

                                              <\/h4>\n
                                                \n
                                              1. \ub364\ubca8 \ub85c\uc6b0\ub97c \ud3ec\ud568\ud55c \ud50c\ub7ad\ud06c<\/b><\/li>\n<\/ol>\n

                                                \uc138\ud2b8\/\ud68c\uc218: \ud55c\ucabd\ub2f9 10\ud68c\uc529 3\uc138\ud2b8<\/span><\/p>\n

                                                <\/h4>\n

                                                \ud50c\ub7ad\ud06c \uc790\uc138\uc5d0\uc11c \uc548\uc815\uc801\uc778 \uc790\uc138\ub97c \uc720\uc9c0\ud558\uba74\uc11c \ub364\ubca8\uc744 \ud55c \uac1c\uc529 \ucc28\ub840\ub85c \ub4e4\uc5b4 \uc62c\ub9ac\uc138\uc694.\u00a0<\/span><\/p>\n

                                                <\/h4>\n
                                                  \n
                                                1. \ub364\ubca8 \ub098\ubb34\uafbc\ub4e4<\/b><\/li>\n<\/ol>\n

                                                  \uc138\ud2b8\/\ud68c\uc218: \ud55c\ucabd\ub2f9 12\ud68c\uc529 3\uc138\ud2b8<\/span><\/p>\n

                                                  <\/h4>\n

                                                  \uc591\uc190\uc73c\ub85c \ub364\ubca8\uc744 \uc7a1\uc73c\uc138\uc694. \uc0c1\uccb4\ub97c \ube44\ud2c0\uc5b4 \ub364\ubca8\uc744 \ubab8\uc744 \uac00\ub85c\uc9c8\ub7ec \ub300\uac01\uc120\uc73c\ub85c \ub2f9\uae30\uc138\uc694.\u00a0<\/span><\/p>\n

                                                  \"\"<\/p>\n

                                                  \ucfe8\ub2e4\uc6b4:<\/b><\/p>\n

                                                  \uc5b4\uae68\uc640 \ucf54\uc5b4 \uadfc\uc721\uc5d0 \uc9d1\uc911\ud558\uc5ec 5\ubd84\uac04 \uc2a4\ud2b8\ub808\uce6d\uc744 \ud558\uba74 \uadfc\uc721\uc744 \uc9c4\uc815\uc2dc\ud0a4\ub294 \ub370 \ub3c4\uc6c0\uc774 \ub429\ub2c8\ub2e4.<\/span><\/p>\n

                                                  5\uc77c\ucc28: \uc804\uc2e0<\/b><\/h2>\n

                                                  \uc6cc\ubc0d\uc5c5:<\/b><\/p>\n

                                                  \uc810\ud551\uc7ad\uc774\ub098 \ub3d9\uc801 \uc2a4\ud2b8\ub808\uce6d\uacfc \uac19\uc740 \uc804\uc2e0 \uc6b4\ub3d9\uc744 \ud3ec\ud568\ud558\uc5ec 5\ubd84\uac04 \uac00\ubcbc\uc6b4 \uc720\uc0b0\uc18c \uc6b4\ub3d9\uc744 \ud558\uc138\uc694.<\/span><\/p>\n

                                                  <\/h4>\n

                                                  \uc6b4\ub3d9\ud558\ub2e4:<\/b><\/p>\n

                                                    \n
                                                  1. \ub364\ubca8 \uc2a4\ub7ec\uc2a4\ud130<\/b><\/li>\n<\/ol>\n

                                                    \uc138\ud2b8\/\ud68c\uc218: 10~12\ud68c\uc529 4\uc138\ud2b8<\/span><\/p>\n

                                                    <\/h4>\n

                                                    \uc2a4\ucffc\ud2b8\uc640 \uc624\ubc84\ud5e4\ub4dc \ud504\ub808\uc2a4\ub97c \uacb0\ud569\ud55c \ub3d9\uc791\uc73c\ub85c, \uc591\uc190\uc5d0 \ub364\ubca8\uc744 \ub4e4\uace0 \uc5b4\uae68 \ub192\uc774\ub85c \ub4e4\uc5b4 \uc62c\ub9bd\ub2c8\ub2e4. \ucabc\uadf8\ub824 \uc549\uc558\ub2e4\uac00 \uc77c\uc5b4\uc11c\uba74\uc11c \ub364\ubca8\uc744 \uba38\ub9ac \uc704\ub85c \ubc00\uc5b4 \uc62c\ub9bd\ub2c8\ub2e4.\u00a0<\/span><\/p>\n

                                                    <\/h4>\n
                                                      \n
                                                    1. \ubc18\uc5ed\uc790 \uc5f4<\/b><\/li>\n<\/ol>\n

                                                      \uc138\ud2b8\/\ud68c\uc218: \ud55c\ucabd\ub2f9 10\ud68c\uc529 3\uc138\ud2b8<\/span><\/p>\n

                                                      <\/h4>\n

                                                      \ud50c\ub7ad\ud06c \uc790\uc138\uc5d0\uc11c \uc591\uc606\uc5d0 \ub364\ubca8\uc744 \ub4e4\uace0, \ub364\ubca8\uc744 \uac00\uc2b4 \ub192\uc774\uae4c\uc9c0 \ub4e4\uc5b4 \uc62c\ub9ac\uc138\uc694. \uc591\ucabd\uc744 \ubc88\uac08\uc544\uac00\uba70 \ubc18\ubcf5\ud569\ub2c8\ub2e4.<\/span><\/p>\n

                                                      <\/h4>\n
                                                        \n
                                                      1. \ub364\ubca8 \ud074\ub9b0 \uc564 \ud504\ub808\uc2a4<\/b><\/li>\n<\/ol>\n

                                                        \uc138\ud2b8\/\ud68c\uc218: 8~10\ud68c\uc529 3\uc138\ud2b8<\/span><\/p>\n

                                                        <\/h4>\n

                                                        \ub364\ubca8\uc744 \ubc14\ub2e5\uc5d0\uc11c \uc5b4\uae68 \ub192\uc774\uae4c\uc9c0 \ub4e4\uc5b4 \uc62c\ub9b0 \ub2e4\uc74c \uba38\ub9ac \uc704\ub85c \ubc00\uc5b4 \uc62c\ub9ac\uc138\uc694.\u00a0<\/span><\/p>\n

                                                        <\/h4>\n
                                                          \n
                                                        1. \ub364\ubca8 \uc2a4\ub0b4\uce58<\/b><\/li>\n<\/ol>\n

                                                          \uc138\ud2b8\/\ud68c\uc218: \ud314\ub2f9 8~10\ud68c\uc529 3\uc138\ud2b8<\/span><\/p>\n

                                                          <\/h4>\n

                                                          \ub364\ubca8\uc744 \ubc14\ub2e5\uc5d0\uc11c \ube60\ub974\uace0 \uac15\ub825\ud558\uac8c \ub4e4\uc5b4 \uc62c\ub824 \uba38\ub9ac \uc704\ub85c \ub4e4\uc5b4 \uc62c\ub9ac\uc138\uc694.<\/span><\/p>\n

                                                          <\/h4>\n
                                                            \n
                                                          1. \ub364\ubca8 \uc2a4\uc719<\/b><\/li>\n<\/ol>\n

                                                            \uc138\ud2b8\/\ud68c\uc218: 12~15\ud68c\uc529 3\uc138\ud2b8<\/span><\/p>\n

                                                            <\/h4>\n

                                                            \uc5c9\ub369\uc774\ub97c \uc811\uc5b4 \uc591\uc190\uc73c\ub85c \ub364\ubca8\uc744 \uc7a1\uace0 \ucf54\uc5b4 \uadfc\uc721\uc744 \ub3d9\uc2dc\uc5d0 \uc0ac\uc6a9\ud558\uc5ec \uc5b4\uae68 \ub192\uc774\uae4c\uc9c0 \ub4e4\uc5b4 \uc62c\ub9ac\uc138\uc694.\u00a0<\/span><\/p>\n

                                                            <\/h4>\n
                                                              \n
                                                            1. \ub364\ubca8 \ud504\ub808\uc2a4\ub97c \ud3ec\ud568\ud55c \ubc84\ud53c<\/b><\/li>\n<\/ol>\n

                                                              \uc138\ud2b8\/\ud68c\uc218: 10\ud68c\uc529 3\uc138\ud2b8<\/span><\/p>\n

                                                              <\/h4>\n

                                                              \ubc84\ud53c \ub3d9\uc791\uc744 \ud558\uace0 \ub9c8\uc9c0\ub9c9\uc5d0 \ub364\ubca8\uc744 \uba38\ub9ac \uc704\ub85c \ub4e4\uc5b4 \uc62c\ub9ac\uc138\uc694.\u00a0<\/span><\/p>\n

                                                              \"\"<\/p>\n

                                                              \ucfe8\ub2e4\uc6b4:<\/b><\/p>\n

                                                              \ud68c\ubcf5\uc744 \ub3d5\uae30 \uc704\ud574 5\ubd84 \ub3d9\uc548 \uc804\uc2e0 \uc815\uc801 \uc2a4\ud2b8\ub808\uce6d\uc744 \ud558\uc138\uc694.<\/span><\/p>\n

                                                              \uacb0\ub860<\/b>\u00a0<\/span><\/h2>\n

                                                              \ub364\ubca8\ub9cc \uc0ac\uc6a9\ud558\ub294 5\uc77c \uc6b4\ub3d9 \ud504\ub85c\uadf8\ub7a8\uc73c\ub85c \ubab8\ub9e4 \ubcc0\ud654\ub97c \uacbd\ud5d8\ud560 \uc900\ube44\uac00 \ub418\uc168\ub098\uc694?<\/span><\/p>\n

                                                              <\/h4>\n

                                                              \uadf8\ub7fc \uc624\ub298\ubd80\ud130 \uc5ec\uc815\uc744 \uc2dc\uc791\ud558\uace0 \uc9c4\ud589 \uc0c1\ud669\uc744 \uae30\ub85d\ud574 \ubcf4\uc138\uc694.<\/span><\/p>\n

                                                              <\/h4>\n

                                                              \uafb8\uc900\ud568\uacfc \ud5cc\uc2e0\uc744 \ud1b5\ud574 \uc5ec\ub7ec\ubd84\uc740 \uc5c4\uccad\ub09c \uadfc\uc721\ub7c9 \uc99d\uac00\uc640 \ub180\ub77c\uc6b4 \uadfc\ub825\uc744 \uc5bb\uac8c \ub420 \uac83\uc785\ub2c8\ub2e4.<\/span><\/p>\n

                                                              <\/h4>\n

                                                              \uc6b4\ub3d9\ud560 \ub54c\ub294 \ubab8\uc758 \uc0c1\ud0dc\ub97c \uc798 \uc0b4\ud53c\uace0, \uc62c\ubc14\ub978 \uc790\uc138\ub97c \uc720\uc9c0\ud558\uba70, \uade0\ud615 \uc7a1\ud78c \uc2dd\ub2e8\uc744 \ud1b5\ud574 \uc6b4\ub3d9 \ud6a8\uacfc\ub97c \uadf9\ub300\ud654\ud558\ub294 \uac83\uc744 \uc78a\uc9c0 \ub9c8\uc138\uc694.<\/span><\/p>\n

                                                              <\/h4>\n

                                                              \uad50\uc721 \uc2e0\uccad\uc11c\ub294 \ubb34\ub8cc\ub85c \ubb38\uc758\ud558\uc2e4 \uc218 \uc788\uc2b5\ub2c8\ub2e4. <\/span>IFBB \ud504\ub85c \uc120\uc218\uac00 \uc544\ub098\ubcfc\ub9ad \ucf54\uce58\uc5d0\uc11c \ud65c\ub3d9\ud569\ub2c8\ub2e4.<\/span><\/a> \uc624\ub298.<\/span><\/p>","protected":false},"excerpt":{"rendered":"

                                                              \uac74\uac15\uc744 \uc720\uc9c0\ud558\uace0 \uc2f6\uc73c\uc2dc\ub2e4\uba74, \uc800\ud76c\uac00 \uc5c4\uc120\ud55c 5\uc77c\uac04\uc758 \ub364\ubca8 \uc6b4\ub3d9 \ud504\ub85c\uadf8\ub7a8\uc744 \uc18c\uac1c\ud569\ub2c8\ub2e4. \uc774 \ud504\ub85c\uadf8\ub7a8\uc740 \ubab8\ub9e4 \ubcc0\ud654\uc640 \uadfc\ub825 \uac15\ud654\uc5d0 \ub3c4\uc6c0\uc744 \ub4dc\ub9ac\uae30 \uc704\ud574 \uc124\uacc4\ub418\uc5c8\uc2b5\ub2c8\ub2e4. \uc9d1\uc5d0\uc11c \uc6b4\ub3d9\ud558\ub4e0, \uccb4\uc721\uad00\uc5d0\uc11c \uc6b4\ub3d9\ud558\ub4e0, \uc5ec\ub7ec\ubd84\uc758 \uc6b4\ub3d9 \ubaa9\ud45c \ub2ec\uc131\uc744 \uc704\ud574 \uc774 \ud504\ub85c\uadf8\ub7a8\uc744 \uc900\ube44\ud588\uc2b5\ub2c8\ub2e4. \ub354<\/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":"\nComprehensive 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. Achieve total body fitness with these effective routines.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/anabolic-coach.com\/ko\/\uc885\ud569-\uac00\uc774\ub4dc-\uc804\uc2e0-\ubcc0\ud654\ub97c-\uc704\ud55c-5\uc77c-\ub364\ubca8-\uc6b4\ub3d9-\uacc4\ud68d\/\" \/>\n<meta property=\"og:locale\" content=\"ko_KR\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Comprehensive Guide: 5-Day Dumbbell-Only Workout Plan for Total Body Transformation - Anabolic Coach\" \/>\n<meta property=\"og:description\" content=\"Transform your body with our comprehensive 5-day dumbbell-only workout plan. 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