5 Day Dumbbell Workout Split
General
Beginner
Dumbbell
Plan Details
The 5 Day Dumbbell Workout Split routine by sharillen is a 5 day workout plan. It is a beginner level plan to achieve general fitness goals.
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Routine detail
Day 1
Workout 1 - Chest, Triceps, and Calves
7 exercises
Dumbbell Bench Press
3 Sets x 15 Reps
Dumbbell Pullover
2 Sets x 10 Reps
Dumbbell Fly
2 Sets x 10 Reps
Dumbbell Decline Fly
2 Sets x 10 Reps
Dumbbell Alternating Tricep Kickback
2 Sets x 10 Reps
Dumbbell Seated Bent-Over One-Arm Tricep Extension
2 Sets x 10 Reps
Dumbbell Calf Raise
3 Sets x 15 Reps
Day 2
Workout 2- Back, Biceps, Hamstrings
8 exercises
Dumbbell Deadlift
3 Sets x 6 Reps
Barbell One-Arm Row
3 Sets x 10 Reps
Dumbbell Bent-Over Row
3 Sets x 10 Reps
Dumbbell Reverse Fly
2 Sets x 10 Reps
Dumbbell Seated Bicep Curl
3 Sets x 15 Reps
Dumbbell Alternating Hammer Curl
2 Sets x 10 Reps
Barbell Romanian Deadlift
2 Sets x 10 Reps
Machine Seated Leg Curl
2 Sets x 10 Reps
Day 3
Workout 3– Quads and Core
7 exercises
Dumbbell Deadlift
3 Sets x 15 Reps
Barbell Sumo Deadlift
2 Sets x 15 Reps
Dumbbell Lunge
3 Sets x 10 Reps
Dumbbell Side Bend
2 Sets x 10 Reps
Weighted Crunch
2 Sets x 10 Reps
Leg Raise
2 Sets x 10 Reps
Side Plank
2 Sets x 10 Reps
Day 4
Day 4 – Chest and Shoulder
8 exercises
Dumbbell Bench Press
2 Sets x 15 Reps
Dumbbell Fly
2 Sets x 15 Reps
Dumbbell Pullover
2 Sets x 10 Reps
Dumbbell Seated Shoulder Press
2 Sets x 15 Reps
Dumbbell One-Arm Front Raise
2 Sets x 10 Reps
Dumbbell Lateral Raise
2 Sets x 10 Reps
Dumbbell Upright Row
2 Sets x 10 Reps
Dumbbell Shoulder Shrug
2 Sets x 10 Reps
Day 5
Workout 5 – Back, Quads and Glutes
6 exercises
Dumbbell Bent-Over Row
2 Sets x 15 Reps
Superman
2 Sets
Dumbbell Bent-Over Row
2 Sets x 15 Reps
Dumbbell Squat
2 Sets x 15 Reps
Dumbbell Reverse Lunge
2 Sets x 10 Reps
Barbell Glute Bridge
3 Sets x 15 Reps
