Dumbbell & Barbell Workout | 5 Day | Split Workout
General
Beginner
Dumbbell
Plan Details
The Dumbbell & Barbell Workout | 5 Day | Split Workout routine by Colaveare is a 7 day workout plan. It is a beginner level plan to achieve general fitness goals.
This routine is filled with the eligible exercises for the Flexible February monthly challenge. Copy this day of the routine to your favorite routine to make accessing the eligible exercises quick and easy. Note: this is not to be completed as a full routine, choose one exercise, log 20 reps, and complete the challenge for the day.
Routine detail
Day 1
Shoulders
5 exercises
Barbell Military Press
4 Sets x 12 Reps
Dumbbell Seated Shoulder Press
4 Sets x 12 Reps
Dumbbell Front Raise
4 Sets x 12 Reps
Dumbbell Lateral Raise
4 Sets x 12 Reps
Dumbbell Reverse Fly
4 Sets x 12 Reps
Day 2
Back
5 exercises
Barbell Bent-Over Row
4 Sets x 12 Reps
Dumbbell One-Arm Row
4 Sets x 12 Reps
Barbell Deadlift
4 Sets x 12 Reps
Barbell Shrug
4 Sets x 12 Reps
Dumbbell Pullover
4 Sets x 12 Reps
Day 3
Chest, Triceps
10 exercises
Barbell Bench Press
4 Sets x 12 Reps
Dumbbell Incline Bench Press
4 Sets x 12 Reps
Dumbbell Decline Bench Press
4 Sets x 12 Reps
Dumbbell Fly
4 Sets x 12 Reps
Bench Dip
4 Sets x 12 Reps
Barbell Bench Press (Close Grip)
4 Sets x 12 Reps
Dumbbell One-Arm Tricep Kickback
4 Sets x 12 Reps
Barbell Tricep Extension
4 Sets x 12 Reps
Dumbbell One-Arm Tricep Extension
4 Sets x 12 Reps
Barbell Tricep Extension
4 Sets x 12 Reps
Day 4
Biceps
5 exercises
Barbell Curl
4 Sets x 12 Reps
Barbell Preacher Curl
4 Sets x 12 Reps
Dumbbell Hammer Curl
4 Sets x 12 Reps
Dumbbell Concentration Curl
4 Sets x 12 Reps
Barbell Reverse Preacher Curl
4 Sets x 12 Reps
Day 5
Legs
4 exercises
Dumbbell Lunge
3 Sets x 8 Reps
Barbell Squat
3 Sets x 8 Reps
Barbell Stiff-Leg Deadlift
3 Sets x 8 Reps
Barbell Standing Calf Raise
3 Sets x 8 Reps
Day 6
Rest Day 1
0 exercises
This day is empty
Day 7
Rest Day 2
0 exercises
This day is empty
