6 weeks- Dumbbell Only Workout: 5 Day Dumbbell Workout Split* - JEFIT

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6 weeks- Dumbbell Only Workout: 5 Day Dumbbell Workout Split* - JEFIT

6 weeks- Dumbbell Only Workout: 5 Day Dumbbell Workout Split* banner

6 weeks- Dumbbell Only Workout: 5 Day Dumbbell Workout Split*

AUTOPLAY

Cutting

Intermediate

Dumbbell

Plan Details

The 6 weeks- Dumbbell Only Workout: 5 Day Dumbbell Workout Split* routine by ddk2130 is a 6 day workout plan. It is an intermediate level plan to achieve cutting fitness goals.

Program Duration 12 weeks Days Per Week 5 Time Per Workout 45-60 minutes Recommended Supplements Whey Protein, Multivitamin, Fish Oil

Routine detail

Day 1

Chest, Shoulders, & Triceps Dumbbell Workout

Est. 43 min

6 exercises

Dumbbell Bench Press Demonstration

Dumbbell Bench Press

4 Sets x 10 Reps

Dumbbell Lateral Raise Demonstration

Dumbbell Lateral Raise

3 Sets x 12 Reps

Dumbbell Tricep Extension (Supine) Demonstration

Dumbbell Tricep Extension (Supine)

3 Sets x 12 Reps

Dumbbell Shoulder Press Demonstration

Dumbbell Shoulder Press

3 Sets x 10 Reps

Dumbbell One-Arm Tricep Kickback Demonstration

Dumbbell One-Arm Tricep Kickback

3 Sets x 12 Reps

Dumbbell Incline Bench Press Demonstration

Dumbbell Incline Bench Press

4 Sets x 10 Reps

Day 2

Legs & Core Dumbbell Workout

Est. 45 min

8 exercises

Machine Leg Extension Demonstration

Machine Leg Extension

4 Sets x 10 Reps

Dumbbell Stiff-Leg Deadlift Demonstration

Dumbbell Stiff-Leg Deadlift

4 Sets x 10 Reps

Cable Standing Leg Curl Demonstration

Cable Standing Leg Curl

3 Sets x 10 Reps

Dumbbell Squat Demonstration

Dumbbell Squat

3 Sets x 10 Reps

Dumbbell Calf Raise Demonstration

Dumbbell Calf Raise

2 Sets x 20 Reps

Dumbbell Side Bend Demonstration

Dumbbell Side Bend

3 Sets x 10 Reps

Crunch Demonstration

Crunch

4 Sets x 10 Reps

Air Bike Demonstration

Air Bike

3 Sets x 10 Reps

Day 3

Back & Biceps Dumbbell Workout

Est. 44 min

7 exercises

Dumbbell Bent-Over Row Demonstration

Dumbbell Bent-Over Row

3 Sets x 12 Reps

Dumbbell Seated Bicep Curl Demonstration

Dumbbell Seated Bicep Curl

3 Sets x 15 Reps

Dumbbell One-Arm Row Demonstration

Dumbbell One-Arm Row

3 Sets x 12 Reps

Dumbbell Pullover Demonstration

Dumbbell Pullover

3 Sets x 12 Reps

Dumbbell Shoulder Shrug Demonstration

Dumbbell Shoulder Shrug

3 Sets x 10 Reps

Dumbbell Hammer Curl Demonstration

Dumbbell Hammer Curl

3 Sets x 15 Reps

Bench Leg Pull-In Demonstration

Bench Leg Pull-In

2 Sets x 10 Reps

Day 4

Legs & Core Dumbbell Workout

Est. 45 min

7 exercises

Dumbbell Squat Demonstration

Dumbbell Squat

4 Sets x 10 Reps

Machine Leg Extension Demonstration

Machine Leg Extension

3 Sets x 10 Reps

Dumbbell Calf Raise Demonstration

Dumbbell Calf Raise

4 Sets x 20 Reps

Dumbbell Iron Cross Demonstration

Dumbbell Iron Cross

3 Sets x 10 Reps

Dumbbell Shoulder Shrug Demonstration

Dumbbell Shoulder Shrug

2 Sets x 10 Reps

Dumbbell Side Bend Demonstration

Dumbbell Side Bend

2 Sets x 15 Reps

Crunch Demonstration

Crunch

3 Sets x 10 Reps

Day 5

Complete Upper Body Dumbbell Workout

Est. 56 min

8 exercises

Dumbbell One-Arm Row Demonstration

Dumbbell One-Arm Row

4 Sets x 10 Reps

Dumbbell Seated Arnold Press Demonstration

Dumbbell Seated Arnold Press

4 Sets x 10 Reps

Dumbbell Bent-Over Row Demonstration

Dumbbell Bent-Over Row

3 Sets x 10 Reps

Dumbbell Incline Bench Press Demonstration

Dumbbell Incline Bench Press

4 Sets x 12 Reps

Dumbbell Hammer Curl (Cross Body) Demonstration

Dumbbell Hammer Curl (Cross Body)

2 Sets x 12 Reps

Dumbbell Tricep Extension Demonstration

Dumbbell Tricep Extension

3 Sets x 12 Reps

Dumbbell Shoulder Shrug Demonstration

Dumbbell Shoulder Shrug

3 Sets x 15 Reps

Dumbbell Fly Demonstration

Dumbbell Fly

3 Sets x 10 Reps

Day 6

Weekend 1

Est. 0 min

0 exercises

This day is empty