Sculpt Dream Body: Ultimate 5 Day Dumbbell Workout Challenge!

on

 

5 Day Dumbbell Workout

5 Day Dumbbell Workout

Here’s a sample dumbbell workout that targets different muscle groups:

Warm-up

Before you start your dumbbell workout, it’s essential to warm up your muscles to prevent injury. You can do some light cardio, such as jogging in place or jumping jacks, for about 5-10 minutes. You can also perform some dynamic stretches to loosen up your joints and muscles.

1st Day: Chest and Triceps

  1. Dumbbell Bench Press: 4 sets of 8-10 reps
  2. Dumbbell Flyes: 3 sets of 10-12 reps
  3. Dumbbell Tricep Extensions: 3 sets of 10-12 reps
  4. Dumbbell Skull Crushers: 3 sets of 10-12 reps

2nd Day: Back and Biceps

  1. Dumbbell Rows: 4 sets of 8-10 reps
  2. Dumbbell Pullovers: 3 sets of 10-12 reps
  3. Dumbbell Bicep Curls: 3 sets of 10-12 reps
  4. Dumbbell Hammer Curls: 3 sets of 10-12 reps

3rd Day: Shoulders and Abs

  1. Dumbbell Shoulder Press: 4 sets of 8-10 reps
  2. Lateral Raises: 3 sets of 10-12 reps
  3. Front Raises: 3 sets of 10-12 reps
  4. Bent-over Lateral Raises: 3 sets of 10-12 reps
  5. Dumbbell Shrugs: 3 sets of 10-12 reps
  6. Dumbbell Russian Twists: 3 sets of 12-15 reps (each side)

4th Day: Legs

  1. Dumbbell Squats: 4 sets of 8-10 reps
  2. Dumbbell Lunges: 3 sets of 10-12 reps (each leg)
  3. Dumbbell Romanian Deadlifts: 3 sets of 10-12 reps
  4. Dumbbell Calf Raises: 4 sets of 12-15 reps

5th Day: Full-Body and Cardio

  1. Dumbbell Deadlifts: 4 sets of 8-10 reps
  2. Dumbbell Clean and Press: 3 sets of 10-12 reps
  3. Dumbbell Step-Ups: 3 sets of 10-12 reps (each leg)
  4. Plank: 3 sets of 30-60 seconds

You can add 15-20 minutes of cardiovascular exercise like jogging, cycling, or jumping rope after each workout to enhance your cardiovascular fitness.

Explore Further Insights on the 5 Day Dumbbell Workout

Comments

Post a Comment