Workout Routine

5 Days Split (Dumbells only)

by Z1xus

source: https://www.muscleandstrength.com/workouts/5-day-dumbbell-only-workout-split

Workouts

Day 1: Chest, Shoulders & Triceps

bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
90 sec
2
–
–
10
90 sec
3
–
–
10
90 sec
4
–
–
10
90 sec
5
–
–
10
90 sec

bench press

5 sets

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
90 sec
2
–
–
10
90 sec
3
–
–
10
90 sec
4
–
–
10
90 sec

incline bench press

4 sets

Floor press

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
90 sec
2
–
–
12
90 sec
3
–
–
12
90 sec

Floor press

3 sets

Standing Press

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
90 sec
2
–
–
10
90 sec
3
–
–
10
90 sec
4
–
–
10
90 sec

Standing Press

4 sets

lateral raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
90 sec
2
–
–
12
90 sec
3
–
–
12
90 sec

lateral raise

3 sets

triceps kickback

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
90 sec
2
–
–
12
90 sec
3
–
–
12
0 sec

triceps kickback

3 sets

Day 2: Legs & Core

goblet squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
90 sec
2
–
–
10
90 sec
3
–
–
10
90 sec
4
–
–
10
90 sec

goblet squat

4 sets

Stiff Leg Deadlift

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
90 sec
2
–
–
10
90 sec
3
–
–
10
90 sec
4
–
–
10
90 sec

Stiff Leg Deadlift

4 sets

Rear Lunge

Set
Intensity
Weight
Reps
Rest time
1
–
–
20
90 sec
2
–
–
20
90 sec
3
–
–
20
90 sec
4
–
–
20
90 sec

Rear Lunge

4 sets

Frog Squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
90 sec
2
–
–
12
90 sec
3
–
–
12
90 sec

Frog Squat

3 sets

Calf Raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
20
90 sec
2
–
–
20
90 sec
3
–
–
20
90 sec
4
–
–
20
90 sec

Calf Raise

4 sets

Weighted Crunch

Set
Intensity
Weight
Reps
Rest time
1
–
–
20
90 sec
2
–
–
20
90 sec
3
–
–
20
90 sec

Weighted Crunch

3 sets

side plank

Set
Time
Rest time
1
20 sec
0 sec
2
20 sec
90 sec
3
20 sec
0 sec
4
20 sec
0 sec

side plank

4 sets

Day 3: Back and Biceps

Bent Over Row

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
90 sec
2
–
–
12
90 sec
3
–
–
12
90 sec
4
–
–
12
90 sec

Bent Over Row

4 sets

Tripod Row

Set
Intensity
Weight
Reps
Rest time
1
–
–
24
90 sec
2
–
–
24
90 sec
3
–
–
24
90 sec
4
–
–
24
90 sec

Tripod Row

4 sets

pullovers

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
90 sec
2
–
–
12
90 sec
3
–
–
12
90 sec

pullovers

3 sets

Reverse Grip Row

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
90 sec
2
–
–
12
90 sec
3
–
–
12
90 sec
4
–
–
12
90 sec

Reverse Grip Row

4 sets

Bicep Curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
90 sec
2
–
–
15
90 sec
3
–
–
15
90 sec

Bicep Curl

3 sets

hammer curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
90 sec
2
–
–
15
90 sec
3
–
–
15
0 sec

hammer curl

3 sets

Day 4: Legs & Core

Squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
90 sec
2
–
–
10
90 sec
3
–
–
10
90 sec
4
–
–
10
90 sec

Squat

4 sets

Deadlift

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
90 sec
2
–
–
10
90 sec
3
–
–
10
90 sec
4
–
–
10
90 sec

Deadlift

4 sets

Split squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
24
90 sec
2
–
–
24
90 sec
3
–
–
24
90 sec

Split squat

3 sets

Hip Thrust

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
90 sec
2
–
–
15
90 sec
3
–
–
15
90 sec
4
–
–
15
90 sec

Hip Thrust

4 sets

Calf Raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
20
90 sec
2
–
–
20
90 sec
3
–
–
20
90 sec
4
–
–
20
90 sec

Calf Raise

4 sets

Side Bends

Set
Intensity
Weight
Reps
Rest time
1
–
–
30
90 sec
2
–
–
30
90 sec
3
–
–
30
90 sec

Side Bends

3 sets

plank

Set
Time
Rest time
1
20 sec
90 sec
2
20 sec
90 sec
3
20 sec
0 sec

plank

3 sets

Day 5: Complete Upper Body

One Arm Rows

Set
Intensity
Weight
Reps
Rest time
1
–
–
20
90 sec
2
–
–
20
90 sec
3
–
–
20
90 sec
4
–
–
20
90 sec

One Arm Rows

4 sets

Arnold Press

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
90 sec
2
–
–
10
90 sec
3
–
–
10
90 sec
4
–
–
10
90 sec

Arnold Press

4 sets

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
90 sec
2
–
–
12
90 sec
3
–
–
12
90 sec
4
–
–
12
90 sec

incline bench press

4 sets

chest supported rows

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
90 sec
2
–
–
12
90 sec
3
–
–
12
90 sec

chest supported rows

3 sets

Pinwheel curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
90 sec
2
–
–
12
90 sec

Pinwheel curl

2 sets

overhead triceps extensions

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
90 sec
2
–
–
12
90 sec
3
–
–
12
90 sec

overhead triceps extensions

3 sets

shrug

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
90 sec
2
–
–
15
90 sec
3
–
–
15
0 sec

shrug

3 sets