Loading...
5x5 dumbbell workout
Bulking
Intermediate
Dumbbell
Plan Details
The 5x5 dumbbell workout routine by mikebiz2000 is a 5 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
this workout consist of five sets of five reps per exersise. also i will use mostly dumbbells to help build stabilizing muscles around the main muscle groups.
Routine detail
Day 1
chest day
Est. 55 min
5 exercises
Dumbbell Bench Press
5 Sets x 5 Reps
Dumbbell Incline Bench Press
5 Sets x 5 Reps
Dumbbell Decline Bench Press
5 Sets x 5 Reps
Dumbbell Incline Fly
5 Sets x 5 Reps
Dumbbell One-Arm Reverse Bench Wrist Curl
5 Sets x 5 Reps
Day 2
leg day
Est. 55 min
5 exercises
Barbell Deep Squat
5 Sets x 5 Reps
Dumbbell Lunge
5 Sets x 5 Reps
Barbell Snatch Deadlift
5 Sets x 5 Reps
Dumbbell Calf Raise
4 Sets x 15 Reps
Dumbbell Single-Leg Calf Raise
4 Sets x 15 Reps
Day 3
shoulder day
Est. 56 min
5 exercises
Dumbbell Seated Arnold Press
5 Sets x 5 Reps
Dumbbell Bent-Over Reverse Fly
5 Sets x 5 Reps
Dumbbell Front Incline Raise
5 Sets x 5 Reps
Dumbbell One-Arm Lateral Raise
5 Sets x 5 Reps
Dumbbell Shoulder Shrug
5 Sets x 5 Reps
Day 4
bicept + tricept day
Est. 67 min
6 exercises
Dumbbell Alternating Bicep Curl
5 Sets x 5 Reps
Dumbbell Decline Tricep Extension
5 Sets x 5 Reps
Dumbbell Alternating Hammer Curl
5 Sets x 5 Reps
Dip
5 Sets x 5 Reps
Dumbbell Alternating Preacher Curl
5 Sets x 5 Reps
Cable Rope High Pulley Tricep Extension
5 Sets x 5 Reps
Day 15
back day
Est. 55 min
5 exercises
Cable Lat Pulldown (Wide Grip)
5 Sets x 5 Reps
Machine Seated Row
3 Sets x 8 Reps
Dual Cable Triceps Extension
5 Sets x 8 Reps
Dumbbell One-Arm Row
5 Sets x 5 Reps
Chin-Up (Close Grip)
5 Sets x 10 Reps
