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DB/BB 5-day Split
AUTOPLAYAUDIO TIP
General
Intermediate
Dumbbell
Plan Details
The DB/BB 5-day Split routine by SavasCoban is a 5 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Routine detail
Mon
Legs
Est. 46 min
8 exercises
Barbell Squat
4 Sets x 8 Reps
Barbell Calf Raise
4 Sets x 12 Reps
Dumbbell Walking Lunge
2 Sets x 10 Reps
Dumbbell Reverse Lunge
2 Sets x 10 Reps
Barbell Stiff-Leg Deadlift
3 Sets x 8 Reps
Barbell Hip Thrust
3 Sets x 12 Reps
Single-Leg Calf Raise
2 Sets x 12 Reps
Dumbbell Hamstring Curl
3 Sets x 10 Reps
Tue
Chest
Est. 49 min
8 exercises
Barbell Bench Press
4 Sets x 8 Reps
Dumbbell Incline Fly
3 Sets x 12 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Dip
3 Sets x 10 Reps
Bench Push-Up
3 Sets x 10 Reps
Barbell Incline Bench Press
3 Sets x 8 Reps
Push-Up
3 Sets x 10 Reps
Dumbbell One-Arm Fly
2 Sets x 12 Reps
Wed
Back
Est. 38 min
6 exercises
Barbell Bent-Over Row
3 Sets x 8 Reps
Pull-Up
3 Sets x 10 Reps
Barbell Rack Pull
3 Sets x 6 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Barbell Good Morning
3 Sets x 8 Reps
Superman
3 Sets
Thu
Shoulders
Est. 38 min
7 exercises
Barbell Shoulder Press
4 Sets x 8 Reps
Barbell Shrug
3 Sets x 10 Reps
Dumbbell Seated Front Raise
2 Sets x 12 Reps
Dumbbell Seated Side Lateral Raise
2 Sets x 12 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Dumbbell Bent-Over Raise
2 Sets x 12 Reps
Dumbbell Shoulder Shrug
3 Sets x 12 Reps
Fri
Arms
Est. 49 min
8 exercises
Barbell Bench Press (Close Grip)
4 Sets x 8 Reps
EZ Bar Preacher Curl (Close Grip)
4 Sets x 8 Reps
EZ Bar Curl
3 Sets x 12 Reps
Dumbbell Wrist Curl (Palms Down)
2 Sets x 10 Reps
Dumbbell Tricep Extension (Supine)
3 Sets x 12 Reps
Chin-Up with Knee Raise
3 Sets x 10 Reps
Bench Dip
3 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 10 Reps
