5x5 Dumbbell Routine
Bulking
Advanced
Dumbbell
Plan Details
The 5x5 Dumbbell Routine routine by JefitTeam is a 3 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
This a 3-day, advanced-level strength training plan designed to be followed for 6-8 weeks. During that time your goal is to increase the weight once you can pass 5 repetitions of any given exercise. The idea is to increase the weight for upper body exercises by 5 percent while lower body exercises should increase by 10 percent. Day 1: Upper Body Workout, 8 exercises using 5x5, and 70-minute session. Day 2: Lower Body Workout, 4 exercises using 5x5, and 50-minute session. Day 3: Upper Body Workout, 8 different exercises using 5x5 format. You will perform 10 sets per body part and the workout is a 75-minute session. Stay Strong, MICHAEL WOOPD, CSCS Jefit
Routine detail
Day 1
Workout 1: Upper Body
Est. 52 min
6 exercises
Dumbbell Bent-Over Row
5 Sets x 5 Reps
Dumbbell Bench Press
5 Sets x 5 Reps
Dumbbell Incline Fly
5 Sets x 5 Reps
Dumbbell Lateral Raise
5 Sets x 5 Reps
Dumbbell Seated Shoulder Press
5 Sets x 5 Reps
Dumbbell Alternating Bicep Curl
5 Sets x 5 Reps
Day 2
Workout 2: Legs
Est. 52 min
4 exercises
Dumbbell Stiff-Leg Deadlift
5 Sets x 5 Reps
Dumbbell Plie Squat
5 Sets x 5 Reps
Dumbbell Reverse Lunge
5 Sets x 5 Reps
Dumbbell Calf Raise
5 Sets x 5 Reps
Day 3
Workout 3: Upper Body
Est. 65 min
6 exercises
Dumbbell One-Arm Pullover (Stability Ball)
5 Sets x 5 Reps
Dumbbell One-Arm Row
5 Sets x 5 Reps
Dumbbell Incline Bench Press
5 Sets x 5 Reps
Dumbbell Decline Fly
5 Sets x 5 Reps
Dumbbell Seated Shoulder Press
5 Sets x 5 Reps
Dumbbell Spider Curl
5 Sets x 5 Reps
