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Dumbbell Only Workout 5 Days/Week
AUTOPLAY
Bulking
Intermediate
Dumbbell
Plan Details
The Dumbbell Only Workout 5 Days/Week routine by mresleezy is a 11 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
It can be performed by people who work out at home and want to get a good results with limited equipment... The program using 5 days per week technique. What days you decide to workout is completely up to you. Important Note: it’s best to have 48-72 hours of rest in between your two upper body workouts and 48-72 hours of rest in between your two lower body workouts... EX: Day1, Day2, Day3, Rest, Day4, Day5, Rest ...etc. Have A nice workout...
Routine detail
Day 1
Day 1: Chest, Shoulders & Triceps
Est. 114 min
17 exercises
Dumbbell Bench Press
3 Sets x 12 Reps
Barbell Seated Tricep Extension
3 Sets x 12 Reps
Dumbbell Incline Bench Press
3 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Dumbbell Decline Bench Press
3 Sets x 12 Reps
Barbell Decline Bench Press
3 Sets x 12 Reps
Dumbbell Shoulder Press
3 Sets x 12 Reps
Dumbbell One-Arm Front Raise
3 Sets x 12 Reps
Jones cables
3 Sets x 12 Reps
wolverine cable pull
3 Sets x 12 Reps
lateral cable chop
3 Sets x 12 Reps
cable fly top to bottom
9 Sets x 12 Reps
Barbell Squat
3 Sets x 12 Reps
Weight Plate Russian Twist
3 Sets x 12 Reps
Plank
2 Sets
Side Plank
2 Sets x 12 Reps
Dumbbell Seated One-Arm Supported Tricep Extension
3 Sets x 12 Reps
Day 2
Day 2: Legs & Core
Est. 72 min
9 exercises
Kettlebell Goblet Squat
4 Sets x 12 Reps
Weighted Crunch
4 Sets x 25 Reps
Dumbbell Stiff-Leg Deadlift
4 Sets x 12 Reps
Kettlebell Hang Clean
4 Sets x 12 Reps
Machine Seated Calf Raise
3 Sets x 12 Reps
Machine Kneeling Leg Curl
3 Sets x 12 Reps
Machine Hip Abduction
3 Sets x 12 Reps
Machine Hip Adduction
3 Sets x 12 Reps
Plank
4 Sets
Day 3
Day 3: Back & Biceps
Est. 64 min
9 exercises
Barbell Bent-Over Row
3 Sets x 12 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 12 Reps
Barbell Bent-Over Row (Reverse Grip)
3 Sets x 12 Reps
Dumbbell Upright Row
3 Sets x 12 Reps
Dumbbell One-Arm Row
3 Sets x 12 Reps
Dumbbell Pullover
3 Sets x 12 Reps
Cable Seated Row
3 Sets x 12 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 12 Reps
Barbell Reverse Curl
3 Sets x 12 Reps
Day 4
Rest!
Est. 0 min
0 exercises
This day is empty
Day 5
Day 4: Legs & Core
Est. 47 min
6 exercises
Barbell Squat
3 Sets x 12 Reps
Dumbbell Deadlift
3 Sets x 10 Reps
Dumbbell Calf Raise
4 Sets x 12 Reps
Dumbbell Side Bend
3 Sets x 20 Reps
Weighted Crunch
3 Sets x 25 Reps
Barbell Ab Rollout (Kneeling)
3 Sets x 12 Reps
Day 6
Day 6: Complete Upper Body
Est. 78 min
10 exercises
Dumbbell One-Arm Row
3 Sets x 12 Reps
alternating dumbbell shoulder press
3 Sets x 12 Reps
Dumbbell Incline Bench Press
3 Sets x 12 Reps
Dumbbell Seated Arnold Press
3 Sets x 12 Reps
cable fly top to bottom
9 Sets x 12 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 12 Reps
Dumbbell Shoulder Shrug
3 Sets x 15 Reps
Jones cables
3 Sets x 12 Reps
wolverine cable pull
3 Sets x 12 Reps
Weighted Bench Dip
3 Sets x 12 Reps
Day 7
Day 7: Rest!
Est. 0 min
0 exercises
This day is empty
Day 8
[2020-07-16] Workout
Est. 23 min
3 exercises
Dumbbell Alternating Hammer Curl
3 Sets x 12 Reps
Dumbbell Tricep Extension
3 Sets x 12 Reps
Dumbbell Concentration Curl
3 Sets x 12 Reps
Day 8
[2020-07-24] Workout
Est. 30 min
4 exercises
Barbell Bench Press
3 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 12 Reps
Machine Leg Press
3 Sets x 12 Reps
Machine Leg Extension
3 Sets x 12 Reps
Day 8
[2020-12-07] Workout
Est. 15 min
2 exercises
Weight Plate Russian Twist
3 Sets x 12 Reps
Dumbbell Lunge
3 Sets x 12 Reps
Day 8
[2023-02-27] Workout
Est. 50 min
8 exercises
wolverine cable pull
3 Sets x 12 Reps
Dumbbell Bench Press
3 Sets x 12 Reps
Barbell Seated Tricep Extension
3 Sets x 12 Reps
Dumbbell Incline Bench Press
3 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Dumbbell Shoulder Press
3 Sets x 12 Reps
Dumbbell One-Arm Front Raise
3 Sets x 12 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 12 Reps
