Dumbbell Workout: 5 Day Dumbbell Workout Plan How To Fit , Being Fit And Smart

 Dumbbell  Workout: 5 Day Dumbbell     Workout Routine , How To Fit , Being Fit And   Smart

The 5 day only  dumbbell workout routine only requires dumbbells and is perfect for those looking to build lean and proper muscle mass  

at home or at gym 

How To Fit , Being Fit And Smart 

WORKOUT SUMMARY

• Main Goal
  Build Muscle and Strength 
• Workout Type
  Split and Squeeze 
• Training Level
  beginner & Intermediate 
• Program Duration06 weeks
• Days Per Week 
             4 or 5
• Time Per Workout40-50 minutes
• Equipment Required
             Dumbbells  
• Target GenderMale & Female
• Recommended 
             Whey Protein
             Multivitamin
             Shakes 

Workout Description

So, when you  completed the 3 day full body dumbbell only workout

Now  you have  completed the 4 day  dumbbell  workout as a form of development 

Now , you have  asked for it and today I’m telling you the next step in our dumbbell  workout spilt routine .

These  workout, for those peoples  who only have set of dumbbells

The who worked at gym or home equally performed this  travel easily and need a go-to program they can do at a hotel gym, or anyone really who prefers to use dumbbells rather than go to the gym.

5 Day Dumbbell Workout Split Overview

The workout can be performed for up to 06  weeks.

After 06  weeks, you may want to review increasing the volume with the workout, the weight of the dumbbells  or look into that offer more of a variety of weighted equipment .

This program re 5 simple days per week. What days you decide to work out on are completely up to you. Just make sure that you contain 2 rest and active recovery time into your weekly schedule.

The goal of the program is to help you build muscle. 

If you have any other questions about this 5 day dumbbell only workout program let us know.

Keep rest periods right around the 40 second for this workout program.

Day 1: Back and  Biceps Dumbbell Workout

Exercise	Sets	Reps
Dumbbell Bent Over Row	3	12-16
Tripod Dumbbell Row	3	12-16 Each
Dumbbell Pullover	3	12-16
Reverse Grip Dumbbell Row	4	12-16
Dumbbell Bicep Curl	3	12-15
Dumbbell Hammer Curl	3	12-15

Day 2: Chest, Shoulders and  Triceps Dumbbell Workout

Exercise	Sets	Reps
Bench Press	4	12-16
Incline Dumbbell Bench Press	4	12-16
Dumbbell Floor Press	4	12-16
Standing Dumbbell Press	4	8-12
Dumbbell Lateral Raise	3	8-15
Dumbbell Tricep Kickback	3	8-15

Day 3: Legs and  Core Dumbbell Workout

Exercise	Sets	Reps
Dumbbell Goblet Squat	4	12-16
Dumbbell Stiff Leg Deadlift	4	12-16
Dumbbell Rear Lunge	4	12-15 Each
Dumbbell Frog Squat	3	8-15
Dumbbell Calf Raise	4	24
Weighted Crunch	3	24
Side Planks	3	24 Secs Each

Day 4: Legs and Core Dumbbell splits 

Exercise	Sets	Reps
Dumbbell Squat	4	12-16
Dumbbell Deadlift	4	12-16
Dumbbell Split Squat	4	8-14 Each
Dumbbell Hip Thrust	3	12-15
Dumbbell Calf Raise	4	24
Dumbbell Side Bends	3	20 Each
Plank	4	20 Secs

Day 5: Complete  Body Dumbbell Workout For Strength 

Exercise Sets Reps One Arm Dumbbell Rows 4 12-16 Each Dumbbell Arnold Press 4 12-16 Incline Dumbbell Bench Press 4 12-16 Chest Supported Dumbbell Row 3 10-12 Dumbbell Pinwheel Curl 2 10-12 Overhead Dumbbell Tricep Extension 3 10-12 Dumbbell Shrug 3 16-20 If this workout routine helps you kindly share with your friends as well