Dumbbell Only Workout 5 Days/Week
Bulking
Intermediate
Dumbbell
Plan Details
The Dumbbell Only Workout 5 Days/Week routine by Ahmed AbdelSalam is a 7 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
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...
Routine detail
Day 1
Day 1: Chest, Shoulders & Triceps
Est. 105 min
7 exercises
Aerobics
1 Set
Dumbbell Bench Press
5 Sets x 10 Reps
Dumbbell Incline Bench Press
4 Sets x 10 Reps
Dumbbell Rotational Bench Press
3 Sets x 10 Reps
Dumbbell Shoulder Press
4 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Dumbbell Tricep Kickback
3 Sets x 10 Reps
Day 2
Day 2: Legs & Core
Est. 67 min
8 exercises
Aerobics
1 Set
Kettlebell Goblet Squat
4 Sets x 10 Reps
Dumbbell Stiff-Leg Deadlift
4 Sets x 10 Reps
Dumbbell Reverse Lunge
8 Sets x 10 Reps
Dumbbell Calf Raise
4 Sets x 20 Reps
Weighted Crunch
4 Sets x 20 Reps
Dumbbell Plie Squat
4 Sets x 12 Reps
Plank
3 Sets
Day 3
Day 3: Back & Biceps
Est. 62 min
7 exercises
Aerobics
1 Set
Dumbbell Bent-Over Row
4 Sets x 12 Reps
Dumbbell One-Arm Row
6 Sets x 20 Reps
Dumbbell Pullover
3 Sets x 12 Reps
Barbell Bent-Over Row (Reverse Grip)
4 Sets x 12 Reps
Dumbbell Seated Bicep Curl
3 Sets x 15 Reps
Dumbbell Hammer Curl
3 Sets x 15 Reps
Day 4
Rest!
Est. 0 min
0 exercises
This day is empty
Day 5
Day 4: Legs & Core
Est. 66 min
7 exercises
Dumbbell Squat
4 Sets x 10 Reps
Dumbbell Deadlift
4 Sets x 10 Reps
Barbell Hip Thrust
3 Sets x 12 Reps
Dumbbell Calf Raise
4 Sets x 20 Reps
Dumbbell Side Bend
3 Sets x 20 Reps
Dumbbell Rotational Decline Sit-Up
3 Sets x 20 Reps
Barbell Side Split Squat
4 Sets x 20 Reps
Day 6
Day 6: Complete Upper Body
Est. 59 min
7 exercises
Dumbbell One-Arm Row
4 Sets x 20 Reps
Dumbbell Seated Arnold Press
4 Sets x 10 Reps
Dumbbell Incline Bench Press
4 Sets x 12 Reps
Dumbbell Incline Fly
3 Sets x 12 Reps
Dumbbell Preacher Curl
3 Sets x 12 Reps
Dumbbell Seated One-Arm Tricep Extension
3 Sets x 12 Reps
Dumbbell Shoulder Shrug
3 Sets x 15 Reps
Day 7
Day 7: Rest!
Est. 0 min
0 exercises
This day is empty
