Loading...
5 Day Dumbbell Workout Split
General
Beginner
Dumbbell
Plan Details
The 5 Day Dumbbell Workout Split routine is a 5 day workout plan. It is a beginner level plan to achieve general fitness goals.
Plan your workout online and take it on the go. Jefit’s Advanced Workout Planner is designed to make planning your workout routine for the week simple. Create your own custom workout plan online with the help of the Jefit exercise library and share it with friends or take it on the go with your phone. Set this workout plan as your current routine and then add your own exercises. To attach the workout to your account log in and select “set plan”. The workout will be set as your default workout on the workout tab in-app. If you set the plan as your favorite it will appear under “My Plans”. Whether you’re a fitness beginner or expert - Jefit’s advanced workout planner works for any skill level. Build your own workout plan or generate a workout plan that you can customize to meet your needs. Change the workout schedule to fit your lifestyle and find a routine that works for you.
Routine detail
Day 1
Workout 1 - Chest, Triceps, and Calves
7 exercises
Dumbbell Bench Press
3 Sets x 15 Reps
Dumbbell Pullover
2 Sets x 10 Reps
Dumbbell Fly
2 Sets x 10 Reps
Dumbbell Decline Fly
2 Sets x 10 Reps
Dumbbell Alternating Tricep Kickback
2 Sets x 10 Reps
Dumbbell Seated Bent-Over One-Arm Tricep Extension
2 Sets x 10 Reps
Dumbbell Calf Raise
3 Sets x 15 Reps
Day 2
Workout 2- Back, Biceps, Hamstrings
8 exercises
Dumbbell Deadlift
3 Sets x 6 Reps
Barbell One-Arm Row
3 Sets x 10 Reps
Dumbbell Bent-Over Row
3 Sets x 10 Reps
Dumbbell Reverse Fly
2 Sets x 10 Reps
Dumbbell Seated Bicep Curl
3 Sets x 15 Reps
Dumbbell Alternating Hammer Curl
2 Sets x 10 Reps
Barbell Romanian Deadlift
2 Sets x 10 Reps
Machine Seated Leg Curl
2 Sets x 10 Reps
Day 3
Workout 3– Quads and Core
7 exercises
Dumbbell Deadlift
3 Sets x 15 Reps
Barbell Sumo Deadlift
2 Sets x 15 Reps
Dumbbell Lunge
3 Sets x 10 Reps
Dumbbell Side Bend
2 Sets x 10 Reps
Weighted Crunch
2 Sets x 10 Reps
Leg Raise
2 Sets x 10 Reps
Side Plank
2 Sets x 10 Reps
Day 4
Day 4 – Chest and Shoulder
8 exercises
Dumbbell Bench Press
2 Sets x 15 Reps
Dumbbell Fly
2 Sets x 15 Reps
Dumbbell Pullover
2 Sets x 10 Reps
Dumbbell Seated Shoulder Press
2 Sets x 15 Reps
Dumbbell One-Arm Front Raise
2 Sets x 10 Reps
Dumbbell Lateral Raise
2 Sets x 10 Reps
Dumbbell Upright Row
2 Sets x 10 Reps
Dumbbell Shoulder Shrug
2 Sets x 10 Reps
Day 5
Workout 5 – Back, Quads and Glutes
6 exercises
Dumbbell Bent-Over Row
2 Sets x 15 Reps
Superman
2 Sets
Dumbbell Bent-Over Row
2 Sets x 15 Reps
Dumbbell Squat
2 Sets x 15 Reps
Dumbbell Reverse Lunge
2 Sets x 10 Reps
Barbell Glute Bridge
3 Sets x 15 Reps
