5 Day Dumbbell Workout Plan
Day 1: Upper Body Focus
Dumbbells are great for upper body workouts, strengthening and toning your chest, shoulders, back, biceps, and triceps. Before diving into the 5 day dumbbell workout, warm up with some light cardio and stretching to prevent injury. Start with 5 day dumbbell workout when ready.
First up is the dumbbell bench press for the chest. Lying on a flat bench, lift a dumbbell in each hand to the ceiling.
Lower the weights to just above your chest before lifting them again.
Aim for three sets of 10-12 reps.
Next is the dumbbell shoulder press for shoulders. Stand upright with a dumbbell in each hand at shoulder height.
Press both weights up overhead until arms are fully extended before lowering them back down slowly to shoulder height again. Shoot for three sets of 10-12 reps.
Stand straight for bent-over rows targeting your back muscles while holding two dumbbells at arm’s length. Alternatively, bend slightly forward by hinging at the hips while keeping your core tight. Lift both weights away from your body toward your ribcage before lowering them to complete one rep. Aim for three sets of ten reps. Bicep curls are great for working on those guns!
Start by standing upright with a weight in each hand with palms facing forward, curl both weights upwards towards shoulders while keeping elbows steady, then lower them slowly. Carry out three sets of ten reps. Tricep extensions target this specific muscle group. Start by holding one weight above the head, then lower it behind it while keeping your elbows stationary. Raise it again slowly. The goal is three sets of ten reps.
Once you’ve finished all those 5 day dumbbell workout exercises, cool down with some stretching. To avoid soreness the next day, extend your arms, shoulders, and upper back for a few minutes.
Day 2: Lower Body Focus
Today’s 5 day dumbbell workout is all about lower body strength training. Warm up with some light cardio and stretching before diving in 5 day dumbbell workout. Grab your dumbbells, and let’s get started 5 day dumbell split.
Goblet squats are excellent 5 day dumbbell workout exercises for your legs and glutes. Hold one or two weights close to your chest while standing tall. Lower yourself into a squat until your thighs parallel the ground before pushing back up. Repeat this ten times for three sets. Lunges with dumbbells focus on quads while engaging other leg muscles. Hold both weights by the sides, step forward with one foot, then bend the knee, lowering the opposite leg towards the ground before stepping back into the standing position. Aim for ten reps, then repeat on the opposite side. Repeat three times in total.
5 day dumbbell workout Deadlifts with dumbbells work hamstrings. Start by holding a weight in each hand, resting them by the hips. Slowly hinge forwards from hips while keeping the spine long until you feel stretch in the hamstrings, then return to starting position. Aim for three sets of ten reps. Calf raises are also included. Stand upright, holding onto a chair or wall if necessary. Lift one heel off the ground, raising onto toes. Return the heel slowly and back down without letting it touch the ground. Carry out this 5 day dumbbell split move ten times per set, repeating the whole process three times.
Once you’re finished, cool down with some stretches. Take five minutes or so to stretch out your legs and hips, focusing on particularly tight areas.
Day 3: Full Body Circuit
Today’s 5 day dumbbell workout is a full-body circuit targeting multiple muscle groups at once! Warm up first with some light cardio and stretching before getting started 5 day dumbbell workout.
First up is the dumbbell clean and press, which will work your entire body. Stand up straight, holding a weight in each hand at shoulder height.
Squat down to pick up the weights before standing back up and pressing them overhead. Lower them back down to shoulder height and repeat for three sets of 10 reps.
Dumbbell step-ups target the legs, glutes, and core. Holding one weight in each hand in front of you, step up onto a sturdy bench or box with one foot before stepping back down again. Repeat this ten times per leg before swapping sides. Three sets in total.
Renegade rows work the upper body, core, and stability muscles. Starting in a plank posture with dumbbells, elevate the weight off the ground so the elbow is parallel to the ribcage while balancing on the other arm.
Lower it back down slowly before switching sides. Aim for three sets of ten reps.
Once you’ve finished all those exercises, cool down with some stretching. Take a few minutes to stretch out your entire body, focusing mainly on tight or sore areas.
Day 4: Core Focus 5 Day Dumbbell Workout Without Bench
Today’s dumbbell 5 day workout focuses specifically on core exercises. Make sure to warm up with some light cardio and stretching beforehand.
Dumbbell Russian twists are an excellent move for targeting obliques. Start by sitting on the floor holding one weight with both hands. Twist the torso from side to side while keeping the legs together. Aim for three sets of ten-twelve reps. The Dumbbell side bends target obliques as well. Stand upright with one dumbbell held tightly by the side, then lean towards the weighted side before returning slowly to three sets of ten per side.
Lying leg raises focus on lower abs. Start by laying flat face up. Raise both legs upward towards the ceiling until they’re perpendicular to the floor. Return them slowly back into starting position. The goal is three sets of twelve reps. Once you’ve finished all those five day dumbbell workout exercises, cool down with some stretching.
Conclusion
Dumbbell workouts increase strength and tone. This 5 day a week workout plan targets different muscle groups daily to give you a well-rounded workout.
Whether you want to add more definition to your arms or strengthen your legs, this 5 day dumbell workout plan covers you. Always warm up before starting 5 day workout routine at home and listen to your body regarding weights and reps. Stay consistent, stay motivated, and enjoy the benefits of a robust and healthy body!