In this article, we’ll present the 5-day dumbbell workout that will utilize many fitness aspects and improve your overall fitness capacity.

From weight training to yoga and calisthenics to plain walking, any form of exercise is a great asset to maintaining a healthy living. But not all exercise is created equal. Some training practices make you flexible, some make you fast and others develop big muscles.

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Why should you do weight training?

Weight training has been proved to offer many health benefits. Studies have shown that weights not only build big muscles but also burn fat and train your heart.

Lifting weights can support almost all your fitness goals by promoting muscle building and fat burning at the same time. These wonderful results don’t come without sacrifice though. You will need to eat clean and do the work.

Another benefit of weight training is that it bulletproofs your joints. Thus preventing injuries.

Picking the right amount of resistance is crucial in exposing the muscles to the right amount of work stress. Later when we talk about the workout program, keep in mind to choose weights that are challenging to you.

Always pick a resistance that’s hard enough to give you a tough workout but not that hard to make you unable of completing the prescribed sets and reps.

Why should you do the dumbbell workout?

Dumbbells are a convenient tool that makes it possible to perform lots of weighted exercises without necessarily having to leave your house. A pair of dumbbells can be enough to provide an effective workout.

Dumbbells are enough to target and train all of your major muscles from legs to traps. A huge plus about dumbbells is that you can progress safely and effectively by adding weight to them gradually.

The 5-day dumbbell workout program

Without further ado, we’ll now get into the 5-day dumbbell workout program. This automatically means that you will have two rest days on the week.

I designed the program so your muscles get a good rest every other day. For example, you will perform a chest and triceps workout for the first day but the next day you will perform a core workout. So on the second day, your chest and triceps will be resting.

That’s why I will let you choose on your own when to use your rest days. That’s generous for a 5-day dumbbell workout program, right?

Following this, I will be presenting the full dumbbell workouts with prescribed sets and reps. I will be also giving you some short notes on how to perform each exercise correctly.

Let’s get started on this 5-day dumbbell workout!

WORKOUT 1 – Chest and triceps.

BENCH OR FLOOR PRESS

4 sets of 12 reps.

HOW TO DO BENCH OR FLOOR PRESS?

  1. Get your dumbbells and lay down on a bench or on the floor.
  2. Open your arms on your sides. Elbows are bent and the dumbbells are looking towards the ceiling.
  3. Press up until your arms are fully extended and elbows are straight. Bring your hands down to complete one repetition.

TRICEP EXTENSIONS

4 sets of 12 reps.

HOW TO DO TRICEP EXTENSIONS?

  1. Sit on a chair or bench where you can keep your back straight.
  2. Extend your arms fully, holding the dumbbells above your head. Hold the dumbbells close to each other, even touching.
  3. Bend your elbows backward, bringing the dumbbells behind your head.
  4. Keep your elbows tucked close to your head and be careful not to open them widely.
  5. Push the dumbbells back up to complete one repetition.

BENCH OR FLOOR DUMBBELL FLIES

4 sets of 12 reps.

HOW TO DO bench or floor dumbbell flies?

  1. Lay on a bench or on the floor.
  2. Keep the arms fully extended in front of your chest, dumbbells are looking towards the ceiling.
  3. Lower your hands laterally at your sides until they form a straight line with your shoulders.
  4. Bring them back up to complete one repetition.

TRICEP KICKBACKS

4 sets of 12 reps.

HOW TO DO TRICEP KICKBACKS?

  1. Stand with the dumbbells in your hands.
  2. Keep your feet shoulder-width apart.
  3. Bend your knees and lean your body forward. Keep your back straight.
  4. Let your hands hang down. Now row-pull the dumbbells to your body until your elbows come to the same level with the side of your core.
  5. From there, extend the lower part of your arms towards your back until the elbows are straight.
  6. Bring them back and repeat.

INCLINE DUMBBELL PRESS

4 sets of 12 reps.

HOW TO DO INCLINE DUMBBELL PRESS?

  1. Sit on an inclined surface, bench, or chair.
  2. Repeat the same steps as the bench or floor exercise.

WORKOUT 2 – Core.

DUMBBELL SIT-UPS

3 sets of 10 reps.

HOW TO DO DUMBBELL SIT-UPS?


To execute this exercise, perform a standard sit-up while holding the dumbbells on your chest.

DUMBBELL RUSSIAN TWISTS

3 sets of 14 reps.

HOW TO DO DUMBBELL RUSSIAN TWISTS?

  1. Lay down to a sit-up position while holding the dumbbells.
  2. Sit up and stay there.
  3. Twist your torso from left to right until you complete 14 twists.

DUMBBELL TOE TOUCHES

3 sets of 8 reps.

HOW TO DO DUMBBELL TOE TOUCHES?

  1. Lay down on your back while holding the dumbbells on your chest.
  2. Bring your legs up to 90 degrees. If you can’t, bend your knees.
  3. Now extend your arms and crunch while trying to touch the dumbbells to your toes.

HOLLOW BODY HOLD WITH DUMBBELLS

4 sets of 15 seconds hold.

HOW TO DO the HOLLOW BODY HOLD WITH DUMBBELLS?

  1. Lay down on the floor with your back while keeping the dumbbells on your chest.
  2. Fold up, raising both legs and upper body until your lower core is the only point of contact with the floor.
  3. Hold here.

WORKOUT 3 – Back and biceps.

BICEP CURLS

4 sets of 12 reps.

HOW TO DO BICEP CURLS?


This is the classical dumbbell bicep curl we all love.

DUMBBELL BENT ROWS

4 sets of 12 reps.

HOW TO DO DUMBBELL BENT ROWS?

  1. Stand with the dumbbells in your hands.
  2. Keep your feet shoulder-width apart.
  3. Bend your knees and lean your body forward. Keep your back straight.
  4. Let your hands hang down. Now row-pull the dumbbells to your body until your elbows come to the same level with the side of your core.
  5. Bring them back down and repeat.

HAMMER CURLS

4 sets of 12 reps.

HOW TO DO HAMMER CURLS?


This is a bicep curl in which you have twisted your wrists 90 degrees inside, like holding a hammer from its handle.

DUMBBELL PULLOVERS

4 sets of 12 reps.

HOW TO DO DUMBBELL PULLOVERS?

  1. Sit on a stable weight bench. Place your feet on the floor. Now roll down so that you laying on the bench with your back, neck, and head.
  2. Hold the dumbbells. Extend your arms over your chest with the palms facing each other. Keep the elbows slightly bent.
  3. Extend the weights back and over your head to reach a fully extended position where the weights are behind your head.
  4. Return your arms to the starting position over your chest.

BICEP CURL HOLD IN MIDDLE POSITION

4 sets of 20 seconds.

HOW TO DO BICEP CURL HOLD IN MIDDLE POSITION?


Curl your arms until you reach a 90-degree angle and hold them there.

WORKOUT 4 – Legs.

DUMBBELL FRONT LUNGES

4 sets of 20 reps.

HOW TO DO DUMBBELL FRONT LUNGES?

  1. Stand with the dumbbells in your hands and your feet shoulder-width apart.
  2. Lunge forward until your leg comes parallel to the ground.
  3. Come back and repeat for the other leg.

DUMBBELL CALF RAISES

4 sets of 20 reps.

HOW TO DO DUMBBELL CALF RAISES?

  1. Stand with the dumbbells in your hands and your feet shoulder-width apart.
  2. Activate your toes and raise your calves like you’re trying to become taller.
  3. Hold for 3-5 seconds and come down to complete one repetition.

DUMBBELL SQUATS

4 sets of 20 reps.

HOW TO DO DUMBBELL SQUATS?


A basic squat while holding the dumbbells on your chest. Focus on having a straight back.

DUMBBELL DEADLIFTS

4 sets of 20 reps.

HOW TO DO DUMBBELL DEADLIFTS?

  1. Stand with feet hip-width apart, holding the dumbbells in front of your hips.
  2. Hinge at the hips and knees to lower the dumbbells along the front of your legs until the torso is parallel to the ground.
  3. Return to the starting position.

WORKOUT 5 – Shoulders

ARNOLD PRESS

4 sets of 12 reps.

HOW TO DO ARNOLD PRESS?

  1. Stand with your feet shoulder-width apart, holding the dumbbells at shoulder height, with elbows bent and palms facing your body.
  2. In one motion, bring the elbows out wide to the sides while rotating the hands so the palms face forward and press the dumbbells overhead until the arms are straight.
  3. Return to the starting position to complete one rep.

LATERAL RAISES

4 sets of 12 reps.

HOW TO DO LATERAL RAISES?

  1. Stand with your feet shoulder-width apart, holding the dumbbells down at the side of your body.
  2. Raise your arms laterally until they form a straight line with your shoulders.
  3. Return them down and repeat.

MILITARY PRESS

4 sets of 12 reps.

HOW TO DO MILITARY PRESS?

  1. Stand with your feet shoulder-width apart and hold the dumbbells at shoulder height.
  2. Press the dumbbells above your head until your arms fully extended.
  3. Return down to complete one repetition.

FRONT HAMMER RAISES

4 sets of 12 reps.

HOW TO DO FRONT HAMMER RAISES?

  1. Stand with feet shoulder-width apart holding the dumbbells at the sides of your body in a neutral hammer grip.
  2. Elevate both dumbbells up and in front of you until their height reaches shoulder level.
  3. Return to the starting position to complete one repetition.

Summary of the 5-day dumbbell workout

In this article, we discussed the benefits of weight training and how a pair of dumbbells can be all you need to train your whole body effectively. Then, we presented an entire 5-day dumbbell workout program that will keep you challenged and interested in completing it. This program can be a smart way of training since it will promote muscle building and fat burning.

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Andi Rafmani CCT
Andi Rafmani is a certified cross-training coach and possesses a Master's Degree in film writing. He combines the two loves of his life into writing articles around fitness topics and building his own training method. In his spare time, he loves watching movies and working out.

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