Full Body 5x5 Dumbbell Workout

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3 DAYS - Bulking - Intermediate

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

This plan supports Interval mode and Audio Cue & Pro Tips

This is a bulking routine using only dumbbells for intermediate level users. All sets will follow a 5x5 format, meaning, you'll complete 5 sets of 5 reps. using the heaviest weight you can handle. The weight should be at least 80 percent of your 1-RM. Make sure you are properly warm-up your body prior to lifting. Each training sessions offers 5-6 exercises.

We suggest a light round of cardio, or a dynamic warm-up and a quick roll-out using a foam roller.

Stay Strong Together,

MICHAEL WOOD, CSCS
Jefit

Monday
Wednesday
Saturday

Day 1: Full Body 6 exercises, 1 hr 2 mins

Dumbbell Bench Squat	5x5 reps	rest: 90s
Dumbbell Deadlift	5x5 reps	rest: 90s
Dumbbell Bench Press	5x5 reps	rest: 90s
Dumbbell Seated Alternating Shoulder Press	5x5 reps	rest: 90s
Dumbbell Bicep Curl	5x5 reps	rest: 60s
Dumbbell Tate Press	5x5 reps	rest: 60s

Day 2: Full Body 5 exercises, 53 mins

Dumbbell Squat	5x5 reps	rest: 90s
Dumbbell Bent-Over Row	5x5 reps	rest: 90s
Dumbbell Incline Bench Press	5x5 reps	rest: 90s
Dumbbell Hammer Shoulder Press	5x5 reps	rest: 90s
Dumbbell Concentration Curl	5x5 reps	rest: 60s

Day 3: Full Body 5 exercises, 57 mins

Dumbbell Reverse Lunge	5x5 reps	rest: 90s
Dumbbell One-Arm Row	5x5 reps	rest: 90s
Dumbbell Fly	5x5 reps	rest: 90s
Dumbbell Lateral Raise	5x5 reps	rest: 90s
Dumbbell Incline Curl	5x5 reps	rest: 90s