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5 Day Split
General
Beginner
Dumbbell
Plan Details
The 5 Day Split routine by tjtiger333 is a 5 day workout plan. It is a beginner level plan to achieve general fitness goals.
5 Day targeting workout for beginners.
Routine detail
Day 1
Chest
Est. 39 min
6 exercises
Dumbbell Bench Press
3 Sets x 8 Reps
Push-Up
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell Incline Fly
3 Sets x 8 Reps
Dumbbell Pullover
3 Sets x 8 Reps
Machine Fly
3 Sets x 10 Reps
Day 2
Arms
Est. 45 min
7 exercises
Dumbbell Concentration Curl
3 Sets x 8 Reps
Dumbbell Hammer Curl
3 Sets x 8 Reps
Barbell Skull Crusher (Reverse Grip)
3 Sets x 8 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 8 Reps
Dumbbell Supinated One-Arm Wrist Curl
3 Sets x 8 Reps
Dumbbell Incline Curl
3 Sets x 10 Reps
Dumbbell Seated Tricep Press
3 Sets x 10 Reps
Day 3
Legs
Est. 25 min
4 exercises
Dumbbell Plie Squat
3 Sets x 8 Reps
Dumbbell Walking Lunge
3 Sets x 8 Reps
Bodyweight Calf Raise
3 Sets x 8 Reps
Glute Kickback
3 Sets x 8 Reps
Day 4
Back
Est. 33 min
5 exercises
Dumbbell Deadlift
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Dumbbell Shoulder Shrug
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Dumbbell One-Arm Lateral Raise
3 Sets x 8 Reps
Day 5
Abs and Cardio
Est. 46 min
3 exercises
Crunch
3 Sets x 20 Reps
Dumbbell Side Bend
3 Sets x 8 Reps
Treadmill Running
1 Set
