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Dumbbell Only Workout: 5 Day Dumbbell Workout Split
Cutting
Intermediate
Dumbbell
Plan Details
The Dumbbell Only Workout: 5 Day Dumbbell Workout Split routine by joemart80 is a 5 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. 47 min
6 exercises
Dumbbell Bench Press
5 Sets x 10 Reps
Dumbbell Incline Bench Press
4 Sets x 10 Reps
Dumbbell Tricep Extension (Supine)
3 Sets x 12 Reps
Dumbbell Shoulder Press
4 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 12 Reps
Day 2
Legs & Core Dumbbell Workout
Est. 62 min
7 exercises
Kettlebell Goblet Squat
4 Sets x 10 Reps
Dumbbell Stiff-Leg Deadlift
4 Sets x 10 Reps
Dumbbell Reverse Lunge
4 Sets x 10 Reps
Dumbbell Squat
3 Sets x 12 Reps
Dumbbell Calf Raise
4 Sets x 20 Reps
Weighted Crunch
3 Sets x 20 Reps
Side Plank
3 Sets x 20 Reps
Day 3
Back & Biceps Dumbbell Workout
Est. 48 min
6 exercises
Dumbbell Bent-Over Row
4 Sets x 12 Reps
Dumbbell One-Arm Row
4 Sets x 12 Reps
Dumbbell Pullover
3 Sets x 12 Reps
Dumbbell Bent-Over Row
4 Sets x 12 Reps
Dumbbell Seated Bicep Curl
3 Sets x 15 Reps
Dumbbell Hammer Curl
3 Sets x 15 Reps
Day 4
Legs & Core Dumbbell Workout
Est. 56 min
7 exercises
Dumbbell Squat
4 Sets x 10 Reps
Dumbbell Deadlift
4 Sets x 10 Reps
Dumbbell Lunge
3 Sets x 12 Reps
Barbell Hip Thrust
4 Sets x 15 Reps
Dumbbell Calf Raise
4 Sets x 20 Reps
Dumbbell Side Bend
3 Sets x 15 Reps
Plank
3 Sets
Day 5
Complete Upper Body Dumbbell Workout
Est. 51 min
7 exercises
Dumbbell One-Arm Row
4 Sets x 10 Reps
Dumbbell Seated Arnold Press
4 Sets x 10 Reps
Dumbbell Incline Bench Row
4 Sets x 12 Reps
Dumbbell Incline Bench Press
3 Sets x 12 Reps
Dumbbell Hammer Curl (Cross Body)
2 Sets x 12 Reps
Dumbbell Tricep Extension
3 Sets x 12 Reps
Dumbbell Shoulder Shrug
3 Sets x 15 Reps
