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At Home 5
General
Intermediate
Dumbbell
Plan Details
The At Home 5 routine by BenMillett2 is a 3 day workout plan. It is an intermediate level plan to achieve general fitness goals.
All at home with dumbbells
Routine detail
Day 1
Chest Day
Est. 75 min
9 exercises
Dumbbell Bench Press
4 Sets x 8 Reps
Dumbbell Incline Bench Press
4 Sets x 8 Reps
Dumbbell Side Bend
4 Sets x 8 Reps
Dumbbell Fly
4 Sets x 8 Reps
Dumbbell Incline Fly
4 Sets x 8 Reps
Decline Bench Weighted Twist
4 Sets x 8 Reps
Dumbbell Pullover
4 Sets x 8 Reps
Dumbbell Around the World
4 Sets x 8 Reps
Push-Up
4 Sets x 8 Reps
Day 2
Shoulders
Est. 68 min
8 exercises
Dumbbell Seated Shoulder Press
4 Sets x 8 Reps
Dumbbell Seated Arnold Press
4 Sets x 8 Reps
Bench Crunch
4 Sets x 30 Reps
Dumbbell Shoulder Shrug
4 Sets x 8 Reps
Dumbbell Upright Row
4 Sets x 8 Reps
Dumbbell Lateral Raise
4 Sets x 8 Reps
Dumbbell One-Arm Front Raise
4 Sets x 8 Reps
Bench Plank
4 Sets
Day 3
Biceps, Triceps, Forearms
Est. 84 min
10 exercises
Dumbbell Alternating Bicep Curl
4 Sets x 8 Reps
Dumbbell Concentration Curl
4 Sets x 8 Reps
Dumbbell Reverse Bicep Curl
4 Sets x 8 Reps
Dumbbell Squat to Bicep Curl
4 Sets x 8 Reps
Dumbbell High Curl
4 Sets x 8 Reps
Dumbbell Alternating Tricep Extension
4 Sets x 8 Reps
Dumbbell Press (Close Grip)
4 Sets x 8 Reps
Dumbbell Lunge Tricep Extension
4 Sets x 8 Reps
Dumbbell Incline Tricep Extension
4 Sets x 8 Reps
Dumbbell One-Arm Tricep Kickback
4 Sets x 8 Reps
