Dumbbell Only Workout 5 Days/Week

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RATING: 67 (FROM 7 JEFIT MEMBERS)

4 DAYS - Bulking - Intermediate

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

This plan supports Interval mode and Audio Cue & Pro Tips

It can be performed by people who work out at home and want to get a good results with limited equipment...

The program using 5 days per week technique. What days you decide to workout is completely up to you.

Important Note: it’s best to have 48-72 hours of rest in between your two upper body workouts and 48-72 hours of rest in between your two lower body workouts...
EX: Day1, Day2, Day3, Rest, Day4, Day5, Rest ...etc.

Have A nice workout...

Day 1: Chest, Shoulders & Triceps 7 exercises, 1 hr 44 mins

Aerobics	1x0 reps	rest: 60s
Dumbbell Bench Press	5x10 reps	rest: 40s
Dumbbell Incline Bench Press	4x10 reps	rest: 40s
Dumbbell Rotational Bench Press	3x10 reps	rest: 40s
Dumbbell Shoulder Press	4x10 reps	rest: 40s
Dumbbell Lateral Raise	3x10 reps	rest: 40s
Dumbbell Tricep Kickback	3x10 reps	rest: 40s

Day 2: Legs & Core 8 exercises, 1 hr 7 mins

Aerobics	1x0 reps	rest: 5s
Kettlebell Goblet Squat	4x10 reps	rest: 40s
Dumbbell Stiff-Leg Deadlift	4x10 reps	rest: 40s
Dumbbell Reverse Lunge	8x10 reps	rest: 40s
Dumbbell Calf Raise	4x20 reps	rest: 40s
Weighted Crunch	4x20 reps	rest: 40s
Dumbbell Plie Squat	4x12 reps	rest: 40s
Plank	3x8 reps	rest: 20s

Day 3: Back & Biceps 7 exercises, 1 hr 2 mins

Aerobics	1x0 reps	rest: 5s
Dumbbell Bent-Over Row	4x12 reps	rest: 40s
Dumbbell One-Arm Row	6x20 reps	rest: 40s
Dumbbell Pullover	3x12 reps	rest: 40s
Barbell Bent-Over Row (Reverse Grip)	4x12 reps	rest: 40s
Dumbbell Bicep Curl	3x15 reps	rest: 40s
Dumbbell Hammer Curl	3x15 reps	rest: 40s

Rest! 0 exercises, 0 min

Day 4: Legs & Core 7 exercises, 1 hr 5 mins

Dumbbell Squat	4x10 reps	rest: 45s
Dumbbell Deadlift	4x10 reps	rest: 45s
Barbell Hip Thrust	3x12 reps	rest: 45s
Dumbbell Calf Raise	4x20 reps	rest: 45s
Dumbbell Side Bend	3x20 reps	rest: 45s
Dumbbell Rotational Decline Sit-Up	3x20 reps	rest: 45s
Barbell Side Split Squat	4x20 reps	rest: 45s

Day 6: Complete Upper Body 7 exercises, 59 mins

Dumbbell One-Arm Row	4x20 reps	rest: 45s
Dumbbell Seated Arnold Press	4x10 reps	rest: 45s
Dumbbell Incline Bench Press	4x12 reps	rest: 45s
Dumbbell Incline Fly	3x12 reps	rest: 45s
Dumbbell Preacher Curl	3x12 reps	rest: 45s
Dumbbell Seated One-Arm Tricep Extension	3x12 reps	rest: 45s
Dumbbell Shoulder Shrug	3x15 reps	rest: 45s