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5x5 Strength Program: Dumbbell Only
General
Intermediate
None
Plan Details
The 5x5 Strength Program: Dumbbell Only routine by JefitTeam is a 3 day workout plan. It is an intermediate level plan to achieve general fitness goals.
This is an intermediate, 5x5 strength training plan. All major lifts (compound movements) will use a 5x5 training format or five sets of 5 repetitions. On these particular sets, the weight has to be in the 80-85% 1-RM or higher range. All auxilary sets will focus on smaller muscle groups using a higher number of repetitions with loads in the 65-75% 1-RM range. The program requires 3 weekly strength training sessions. These are all full body strength sessions using only dumbbells. As a result, the program can be done in the gym, at home or in a hotel gym when traveling. Stay Strong Together, MICHAEL WOOD, CSCS Jefit
Routine detail
Mon
Workout 1: Full Body
Est. 60 min
6 exercises
Dumbbell Deadlift
5 Sets x 5 Reps
Dumbbell Reverse Lunge
5 Sets x 5 Reps
Dumbbell Bent-Over Row
5 Sets x 5 Reps
Dumbbell Bench Press
5 Sets x 5 Reps
Dumbbell Push Press
5 Sets x 5 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 14,12,10 Reps
Wed
Workout 2: Full Body
Est. 55 min
6 exercises
Dumbbell Bulgarian Split Squat
5 Sets x 5 Reps
Dumbbell One-Arm Row
5 Sets x 5 Reps
Dumbbell Fly
5 Sets x 5 Reps
Dumbbell Arnold Press
5 Sets x 5 Reps
Dumbbell Seated Hammer Curl
3 Sets x 12,10,88 Reps
Dumbbell Farmers Carry
3 Sets
Fri
Workout 3: Full Body
Est. 59 min
6 exercises
Dumbbell Squat Curl to Shoulder Press
5 Sets x 5 Reps
Dumbbell Walking Lunge
5 Sets x 5 Reps
Push-up to Renegade Row
5 Sets x 5 Reps
Dumbbell Incline Bench Press
5 Sets x 5 Reps
Dumbbell 3 Way Shoulder Raise
3 Sets x 21 Reps
Dumbbell Shoulder Shrug
3 Sets x 10,8,8 Reps
