5x5 Dumbbell Routine

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RATING: 95 (FROM 3 JEFIT MEMBERS)

3 DAYS - Bulking - Advanced

Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine

This plan supports Interval mode and Audio Cue & Pro Tips

This a 3-day, advanced-level strength training plan designed to be followed for 6-8 weeks. During that time your goal is to increase the weight once you can pass 5 repetitions of any given exercise. The idea is to increase the weight for upper body exercises by 5 percent while lower body exercises should increase by 10 percent.

Day 1: Upper Body Workout, 8 exercises using 5x5, and 70-minute session.

Day 2: Lower Body Workout, 4 exercises using 5x5, and 50-minute session.

Day 3: Upper Body Workout, 8 different exercises using 5x5 format. You will perform 10 sets per body part and the workout is a 75-minute session.

Stay Strong,

MICHAEL WOOPD, CSCS
Jefit

Day 1
Day 2
Day 3

Workout 1: Upper Body 6 exercises, 52 mins

Dumbbell Bent-Over Row	5x5 reps	rest: 60s
Dumbbell Bench Press	5x5 reps	rest: 60s
Dumbbell Incline Fly	5x5 reps	rest: 60s
Dumbbell Lateral Raise	5x5 reps	rest: 60s
Dumbbell Seated Shoulder Press	5x5 reps	rest: 60s
Dumbbell Alternating Bicep Curl	5x5 reps	rest: 60s

Workout 2: Legs 4 exercises, 52 mins

Dumbbell Stiff-Leg Deadlift	5x5 reps	rest: 120s
Dumbbell Plie Squat	5x5 reps	rest: 120s
Dumbbell Reverse Lunge	5x5 reps	rest: 120s
Dumbbell Calf Raise	5x5 reps	rest: 90s

Workout 3: Upper Body 6 exercises, 1 hr 4 mins

Dumbbell One-Arm Pullover (Stability Ball)	5x5 reps	rest: 60s
Dumbbell One-Arm Row	5x5 reps	rest: 75s
Dumbbell Incline Bench Press	5x5 reps	rest: 90s
Dumbbell Decline Fly	5x5 reps	rest: 90s
Dumbbell Seated Shoulder Press	5x5 reps	rest: 90s
Dumbbell Spider Curl	5x5 reps	rest: 90s