Here’s the next phase of our dumbbell-only workout series for those who have completed the 3-day full-body and 4-day upper/lower programs. This 5-day routine is designed for those relying solely on dumbbells, whether at home, while traveling, or by preference at the gym.
The program spans 12 weeks and targets muscle building. It can be adjusted for fat loss by modifying caloric intake. Rest periods between sets should ideally be around 45 seconds to maintain intensity.
Day 1 focuses on Chest, Shoulders, & Triceps, incorporating exercises like Dumbbell Bench Press, Incline Dumbbell Bench Press, Standing Dumbbell Press, and Dumbbell Tricep Kickback.
Day 2 centers on Legs & Core, featuring Dumbbell Goblet Squat, Dumbbell Stiff Leg Deadlift, Dumbbell Rear Lunge, and Weighted Crunches among others.
Day 3 shifts to Back & Biceps with exercises such as Dumbbell Bent Over Row, Dumbbell Pullover, Reverse Grip Dumbbell Row, and Dumbbell Hammer Curl.
Day 4 revisits Legs & Core with variations like Dumbbell Squat, Dumbbell Hip Thrust, and Dumbbell Side Bends, offering a comprehensive lower body and core workout.
Day 5 rounds off the week with a Complete Upper Body workout, including One Arm Dumbbell Rows, Dumbbell Arnold Press, Incline Dumbbell Bench Press, and Dumbbell Shrug to target the upper body muscles effectively.
This structured 5-day program allows for progression and adaptation over time, promoting muscle growth and overall fitness while catering to different fitness goals and preferences.
