Day 6 rest; day 7 rest; 5 day dumbbell workout routine. in your dumbbell only workout plan for 5 days, you can dedicate one day for all key muscle groups (chest, back, shoulder, legs and arms), also training abs on one or two days a week. you can start off your dumbbell routine with chest day followed by back. Dumbbell workout 2: lower body. bulgarian split squat 4 sets x 8 12 reps. dumbbell romanian deadlift 4 sets x 10 15 reps. goblet squat or dumbbell hack squat 3 sets x 10 15 reps. sliding leg curl 3 sets x 10 15 reps. weighted crunch 3 sets x 20 25 reps.
5 day dumbbell workout split overview. the workout can be performed for up to 12 weeks. after 12 weeks, you may want to consider increasing the volume within the workout, the weight of the dumbbells you are using, or look into facilities that offer more of a variety of weighted equipment. the program calls for you to work out 5 days per week. Day 1: upper body (strength) 5x5, or 4x6. dumbbell bench press: 5 sets x 5 reps. pick a pair of dumbbells and lie down on a flat bench keeping your feet flat on the ground. position the dumbbells in line with your chest so that your arms form a large u shape and your palms face forward. press the dumbbells upwards by extending your arms and. The workout plan will follow an upper and lower body split, ensuring that you are training the muscle group twice per week for maximum muscle growth. day 1: upper body. day 2: lower body. day 3: active recovery. day 4: upper body. day 5: lower body. Don’t miss: 6 day dumbbell workout plan 4 day dumbbell workout plan 3 day full body dumbbell workout plan 5 day dumbbell workout plan. the bottom line. our 12 week dumbbell workout plan integrates power and hypertrophy exercises by combining the push pull leg (ppl) and upper lower splits, offering a balanced approach to strength training and hypertrophy training.
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