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Chest, Shoulders, & Triceps Dumbbell Workout: Muscle Exercise Name Timer Reps Sets

This 5 day per week dumbbell workout split focuses on different muscle groups each day over 12 weeks. Day 1 works chest, shoulders, and triceps. Day 2 focuses on legs and core. Day 3 targets back and biceps. Day 4 again works legs and core. Day 5 completes the week with an upper body workout. Each workout lasts 45-60 minutes and includes 3-5 sets of 8-15 reps for various dumbbell exercises for each muscle group.

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Goldburg Goldburg
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968 views1 page

Chest, Shoulders, & Triceps Dumbbell Workout: Muscle Exercise Name Timer Reps Sets

This 5 day per week dumbbell workout split focuses on different muscle groups each day over 12 weeks. Day 1 works chest, shoulders, and triceps. Day 2 focuses on legs and core. Day 3 targets back and biceps. Day 4 again works legs and core. Day 5 completes the week with an upper body workout. Each workout lasts 45-60 minutes and includes 3-5 sets of 8-15 reps for various dumbbell exercises for each muscle group.

Uploaded by

Goldburg Goldburg
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
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14 - Dumbbell Only Workout: 5 Day Dumbbell Workout Split

Information Frequency : 5 days / week Type : Cutting Difficulty : Intermediate


Description
Program Duration
12 weeks

Days Per Week


5

Time Per Workout


45-60 minutes

5/31 Exercise Days

Day 1 Chest, Shoulders, & Triceps Dumbbell Workout


Muscle Exercise Name Timer Reps Sets
Chest Dumbbell Bench Press 45 sec 10 5

Triceps Dumbbell Lying Triceps Extension 45 sec 12 3

Shoulders Dumbbell Lateral Raise 45 sec 12 3

Triceps Dumbbell Tricep Kickback 45 sec 12 3

Chest Dumbbell Fly 60 sec 8 3

Shoulders Dumbbell Clean & Press 60 sec 8 3

Shoulders Dumbbell Shoulder Press 60 sec 8 3

Day 2 Legs & Core Dumbbell Workout


Muscle Exercise Name Timer Reps Sets
Upper Legs Kettlebell Goblet Squat 60 sec 10 4

Upper Legs Dumbbell Stiff Leg Deadlift 60 sec 10 4

Upper Legs Dumbbell Rear Lunge 60 sec 10 4

Upper Legs Dumbbell Squat 60 sec 12 3

Lower Legs Dumbbell Standing Calf Raise 60 sec 20 4

Abs Weighted Crunches 60 sec 20 3

Abs Lying to Side Plank 60 sec - 3

Day 3 Back & Biceps Dumbbell Workout


Muscle Exercise Name Timer Reps Sets
Back Dumbbell Bent Over Row 45 sec 12 4

Back Dumbbell One Arm Row 45 sec 12 4

Chest Dumbbell Straight Arm Pullover 45 sec 12 3

Back Dumbbell Bent Over Row 45 sec 12 4

Biceps Dumbbell Bicep Curl 45 sec 15 3

Biceps Dumbbell Hammer Curls 45 sec 15 3

Shoulders Dumbbell Seated Bent Over Reverse Fly 60 sec 8 3

Day 4 Legs & Core Dumbbell Workout


Muscle Exercise Name Timer Reps Sets
Upper Legs Dumbbell Squat 45 sec 10 4

Back Dumbbell Deadlift 45 sec 10 4

Upper Legs Dumbbell Lunges 45 sec 12 3

Lower Legs Dumbbell Standing Calf Raise 45 sec 20 4

Abs Dumbbell Side Bend 45 sec 15 3

Abs Plank 20 sec - 3

Back Single Leg Dumbbell Deadlift 60 sec 8 3

Shoulders Dumbbell Lying Rear Lateral Raise 60 sec 8 3

Day 5 Complete Upper Body Dumbbell Workout


Muscle Exercise Name Timer Reps Sets
Back Dumbbell One Arm Row 45 sec 10 4

Shoulders Dumbbell Arnold Press 45 sec 10 4

Back Dumbbell Incline Bench Two Arm Row 45 sec 12 4

Chest Dumbbell Incline Bench Press 45 sec 12 3

Biceps Dumbbell Cross Body Hammer Curl 45 sec 12 2

Triceps Dumbbell Standing Triceps Extension 45 sec 12 3

Shoulders Dumbbell Shoulder Shrug 45 sec 15 3

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