5 Day Dumbbell Split No Bench
General
Intermediate
Dumbbell
Plan Details
The 5 Day Dumbbell Split No Bench routine by Delta_ is a 7 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Routine detail
Mon
Chest, Triceps and Calves
Est. 40 min
7 exercises
Dumbbell Bench Press
4 Sets x 8 Reps
Dumbbell Fly
3 Sets x 8 Reps
Dumbbell Tricep Kickback
3 Sets x 8 Reps
Barbell Overhead Tricep Extension
3 Sets x 8 Reps
Dumbbell Wrist Curl (Palms Down)
3 Sets x 8 Reps
Barbell Wrist Curl (Palms Up)
3 Sets x 8 Reps
Dumbbell Calf Raise
3 Sets x 8 Reps
Tue
Back, Biceps and Hamstrings
Est. 44 min
7 exercises
Pull-Up
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Dumbbell Bent-Over Row
3 Sets x 8 Reps
Dumbbell Seated Bicep Curl
4 Sets x 8 Reps
Dumbbell Hammer Curl
4 Sets x 8 Reps
Barbell Romanian Deadlift
3 Sets x 8 Reps
Wed
Quads and Core
Est. 32 min
6 exercises
Dumbbell Squat
4 Sets x 8 Reps
Dumbbell Lunge
3 Sets x 8 Reps
Dumbbell Lunge
3 Sets x 8 Reps
Crunch
4 Sets x 8 Reps
Leg Raise
3 Sets x 8 Reps
Side Bridge
2 Sets
Thu
Chest and Shoulders
Est. 40 min
7 exercises
Dumbbell Bench Press
4 Sets x 8 Reps
Dumbbell Fly
3 Sets x 8 Reps
Dumbbell Pullover
2 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Dumbbell Upright Row
3 Sets x 8 Reps
Dumbbell Shoulder Shrug
2 Sets x 8 Reps
Fri
Table Tennis
Est. 0 min
0 exercises
This day is empty
Sat
Tennis and JAC
Est. 0 min
0 exercises
This day is empty
Sun
Back, Quads and Glutes
Est. 47 min
8 exercises
Dumbbell Bent-Over Row
3 Sets x 8 Reps
Dumbbell Shoulder Shrug
2 Sets x 8 Reps
Dumbbell Reverse Lunge
3 Sets x 8 Reps
Dumbbell Reverse Lunge
3 Sets x 8 Reps
Barbell Bulgarian Split Squat
3 Sets x 8 Reps
Barbell Bulgarian Split Squat
3 Sets x 8 Reps
Barbell Glute Bridge
2 Sets x 8 Reps
Pull-Up
3 Sets x 8 Reps
