5x5 Dumbbell Plan
Bulking
Intermediate
Dumbbell
Plan Details
The 5x5 Dumbbell Plan routine by JefitTeam is a 3 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
THis is a 3-day, intermediate level strength program using dumbbells only. Each muscle group is to be used with a 5x5 format. Meaning, 5 sets of 5 repetitions using the most weight you can handle with each set. Weekly Schedule Day 1: Back & Bicep. Complete 5 sets for each of the 5 exercises. Workout time is about 45-minutes. Day 2: Chest/Shoulder/Tricep. Again do 5 sets for each of the 5 exercises in this session. Workout time is about 47-minutes. Day 3: Legs & Abs. This workout requires 5 exercises as well. Workout time is about 35-minutes. Stay Strong Together, MICHAEL WOOD, CSCS Jefit
Routine detail
Day 1
Back & Bicep
Est. 45 min
5 exercises
Dumbbell Deadlift
5 Sets x 5 Reps
Dumbbell Bent-Over Row
5 Sets x 5 Reps
Dumbbell Shoulder Shrug
5 Sets x 5 Reps
Dumbbell Hammer Curl
5 Sets x 8 Reps
Dumbbell Seated Bicep Curl
5 Sets x 5 Reps
Day 2
Chest/Shoulder/Tricep
Est. 47 min
5 exercises
Dumbbell Lateral Raise
5 Sets x 5 Reps
Dumbbell Seated Shoulder Press
5 Sets x 5 Reps
Dumbbell Bench Press
3 Sets x 8 Reps
Dumbbell Fly
5 Sets x 5 Reps
Dumbbell Tricep Extension
5 Sets x 5 Reps
Day 3
Legs & Core
Est. 38 min
5 exercises
Dumbbell Reverse Lunge
5 Sets x 5 Reps
Dumbbell Squat
5 Sets x 5 Reps
Dumbbell Seated Single-Leg Calf Raise
5 Sets x 5 Reps
Dumbbell Side Bend
5 Sets x 5 Reps
Forearm Plank with Hip Abduction
1 Set x 8 Reps
