DUMBBELL ONLY WORKOUT: 5 DAY DUMBBELL WORKOUT SPLIT

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4 DAYS - General Fitness - Intermediate

Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine

This plan supports Interval mode and Audio Cue & Pro Tips

This 5 day dumbbell-only workout program only requires dumbbells and is perfect for those looking to build lean muscle mass at home or on the go!
https://www.muscleandstrength.com/ workouts/5-day-dumbbell-only-workout-split

Day 1
Day 2
Day 3
Day 4
Day 5

Chest, Shoulders & Triceps Dumbbell Workout 6 exercises, 0 min

Dumbbell Bench Press	5x8 reps	rest: 60s
Dumbbell Incline Bench Press	4x8 reps	rest: 60s
Dumbbell One-Arm Tricep Kickback	3x8 reps	rest: 60s
Dumbbell Lateral Raise	3x8 reps	rest: 60s
Dumbbell Shoulder Press	4x8 reps	rest: 60s
	3x8 reps	rest: 60s

Legs & Core Dumbbell Workout 9 exercises, 0 min

Dumbbell Stiff-Leg Deadlift	4x8 reps	rest: 60s
Dumbbell Reverse Lunge	4x8 reps	rest: 60s
Dumbbell Reverse Lunge	4x8 reps	rest: 60s
	3x8 reps	rest: 60s
	3x8 reps	rest: 60s
	3x8 reps	rest: 60s
Weighted Crunch	3x8 reps	rest: 60s
	3x8 reps • 20s	rest: 60s
	3x8 reps • 20s	rest: 60s

Back & Biceps Dumbbell Workout 6 exercises, 0 min

Dumbbell Bent-Over Row	4x8 reps	rest: 60s
	4x8 reps	rest: 60s
Dumbbell Pullover	3x8 reps	rest: 60s
	4x10 reps	rest: 60s
	3x10 reps	rest: 60s
Dumbbell Hammer Curl	3x10 reps	rest: 60s

Legs & Core Dumbbell Workout 7 exercises, 0 min

Dumbbell Squat	4x8 reps	rest: 60s
Dumbbell Deadlift	4x8 reps	rest: 60s
	3x8 reps	rest: 60s
	3x8 reps	rest: 60s
Dumbbell Seated Calf Raise	3x8 reps	rest: 60s
Dumbbell Side Bend	3x8 reps	rest: 60s
Plank	3x8 reps • 20s	rest: 60s

Complete Upper Body Dumbbell Workout 8 exercises, 0 min

	4x8 reps	rest: 60s
	4x8 reps	rest: 60s
Dumbbell Seated Arnold Press	4x8 reps	rest: 60s
Dumbbell Incline Bench Press	4x8 reps	rest: 60s
Dumbbell Prone Incline Shrug	3x8 reps	rest: 60s
Dumbbell Hammer Curl (Cross Body)	3x8 reps	rest: 60s
Dumbbell Tricep Extension	3x12 reps	rest: 60s
Dumbbell Shoulder Shrug	3x12 reps	rest: 60s