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Dumbbell Only 5-Day Cycle
AUDIO TIP
Cutting
Intermediate
Dumbbell
Plan Details
The Dumbbell Only 5-Day Cycle routine by Dwmorrow is a 5 day workout plan. It is an intermediate level plan to achieve cutting fitness goals.
Jefit Built-in Bulking Routine For Beginners. This routine was designed for bodybuilding intermediates who want to gain muscle. This 4 day split routine consists of chest,shoulders,back,arms and legs training. The goal of this routine is to gain maximum amount of muscle while keeping fat gain at minimum.
Routine detail
Mon
Chest & Triceps & Shoulders
Est. 0 min
13 exercises
Dumbbell Bench Press
3 Sets x 12 Reps
Dumbbell Tricep Extension
3 Sets x 12 Reps
Dumbbell Pullover
3 Sets x 12 Reps
Dumbbell Press (Close Grip)
3 Sets x 12 Reps
Dumbbell Seated Alternating Front Raise
3 Sets x 12 Reps
Dumbbell Fly
3 Sets x 12 Reps
Dumbbell Alternating Tricep Kickback
3 Sets x 12 Reps
Dumbbell Incline Bench Press (Hammer Grip)
3 Sets x 12 Reps
Dumbbell Seated Shoulder Press
3 Sets x 12 Reps
Dumbbell Shoulder Shrug
3 Sets x 12 Reps
Dumbbell Side Bend
3 Sets x 12 Reps
Seated Leg Tuck
3 Sets x 12 Reps
Bench Leg Raise (Supine)
3 Sets x 12 Reps
Tue
Legs
Est. 0 min
8 exercises
Dumbbell Stiff-Leg Deadlift
3 Sets x 12 Reps
Dumbbell Calf Raise
3 Sets x 12 Reps
Dumbbell Plie Squat
3 Sets x 12 Reps
Dumbbell Seated Calf Raise
3 Sets x 12 Reps
Dumbbell Bench Squat
3 Sets x 12 Reps
Dumbbell Step-Up
3 Sets x 12 Reps
Seated Leg Tuck
3 Sets x 12 Reps
Bench Leg Raise (Supine)
3 Sets x 12 Reps
Wed
Back, Biceps, and Forearm
Est. 0 min
10 exercises
Dumbbell One-Arm Row
3 Sets x 12 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 12 Reps
Dumbbell Incline Bench Row
3 Sets x 12 Reps
Dumbbell Prone Incline Shrug
3 Sets x 12 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 12 Reps
Dumbbell Seated Wrist Curl
3 Sets x 12 Reps
Dumbbell Hammer Curl (Cross Body)
3 Sets x 12 Reps
Dumbbell Side Bend
3 Sets x 12 Reps
Leg Raise
3 Sets x 12 Reps
Seated Leg Tuck
3 Sets x 12 Reps
Thu
Legs
Est. 0 min
8 exercises
Dumbbell Stiff-Leg Deadlift
3 Sets x 12 Reps
Dumbbell Calf Raise
3 Sets x 12 Reps
Dumbbell Plie Squat
3 Sets x 12 Reps
Dumbbell Seated Calf Raise
3 Sets x 12 Reps
Dumbbell Bench Squat
3 Sets x 12 Reps
Dumbbell Step-Up
3 Sets x 12 Reps
Seated Leg Tuck
3 Sets x 12 Reps
Bench Leg Raise (Supine)
3 Sets x 12 Reps
Fri
Core
Est. 0 min
7 exercises
Dumbbell Side Bend
4 Sets x 15 Reps
Bench Leg Raise (Supine)
4 Sets x 15 Reps
Bench Leg Pull-In
4 Sets x 15 Reps
Plank
3 Sets
Seated Leg Tuck
4 Sets x 15 Reps
Scissor Kick
3 Sets x 15 Reps
Mountain Climber
4 Sets x 15 Reps
