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M&S 5 Day Dumbbell Program
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This 5 day dumbbell only workout split only requires dumbbells for building muscle.
3.91
(54 ratings)
Program Description

This program is written by Josh English from Muscle and Strength. Read the article here.

This program an ideal fit for novice and intermediate level lifters who only has access to dumbbells - whether you're someone who prefers the comfort of a home workout, a frequent traveler in need of a dependable routine that can be done in hotel gyms, or simply someone who favors dumbbells as their primary workout tool at the gym.

If you're a beginner or early novice, it is recommended that you complete the 3-day per week dumbbell program or 4-week per week dumbbell program first.

Program Structure:

  • Day 1: Chest, Shoulders, & Triceps Dumbbell Workout

  • Day 2: Legs & Core Dumbbell Workout

  • Day 3: Back & Biceps Dumbbell Workout

  • Day 4: Legs & Core Dumbbell Workout

  • Day 5: Complete Upper Body Dumbbell Workout

This workout regime is designed to be sustainable and effective for up to 12 weeks.

Upon reaching the 12-week mark, it might be time to elevate your workout intensity. This could mean increasing the overall volume of your exercises, opting for heavier dumbbells, or exploring gyms that offer a broader selection of weight training equipment to diversify your routine.

The structure of this program involves committing to five workout days each week. The flexibility is yours regarding which days to choose for your workouts. The key is to ensure you integrate two days dedicated to rest or active recovery into your weekly routine.

The primary objective of this program is to facilitate muscle building. However, if your goal is more aligned with fat loss, that's absolutely fine as well. In that case, it's important to adjust your diet and caloric intake to align with your weight loss objectives.

For this specific workout program, it's recommended to maintain your rest periods at approximately 45 seconds, ensuring efficiency and intensity throughout your training sessions.

Program Overview
Level
Novice, Intermediate
Goal
Bodybuilding
Equipment
Dumbbell Only
Program Length
12 weeks
Days Per Week
5 days
Time Per Workout
45 minutes
down_app
Week 1
Week 2
Week 3
Week 4
Week 5
Week 6
Week 7
Week 8
Week 9
Week 10
Week 11
Week 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
5
8-10 Reps
2
Incline Bench Press (Dumbbell)
4
8-10 Reps
3
Floor Press (Dumbbell)
3
8-12 Reps
4
Standing Shoulder Press (Dumbbell)
4
8-10 Reps
5
Lateral Raise (Dumbbell)
3
8-12 Reps
6
Tricep Kickback
3
8-12 Reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
5
8-10 Reps
2
Incline Bench Press (Dumbbell)
4
8-10 Reps
3
Floor Press (Dumbbell)
3
8-12 Reps
4
Standing Shoulder Press (Dumbbell)
4
8-10 Reps
5
Lateral Raise (Dumbbell)
3
8-12 Reps
6
Tricep Kickback
3
8-12 Reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
5
8-10 Reps
2
Incline Bench Press (Dumbbell)
4
8-10 Reps
3
Floor Press (Dumbbell)
3
8-12 Reps
4
Standing Shoulder Press (Dumbbell)
4
8-10 Reps
5
Lateral Raise (Dumbbell)
3
8-12 Reps
6
Tricep Kickback
3
8-12 Reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
5
8-10 Reps
2
Incline Bench Press (Dumbbell)
4
8-10 Reps
3
Floor Press (Dumbbell)
3
8-12 Reps
4
Standing Shoulder Press (Dumbbell)
4
8-10 Reps
5
Lateral Raise (Dumbbell)
3
8-12 Reps
6
Tricep Kickback
3
8-12 Reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
5
8-10 Reps
2
Incline Bench Press (Dumbbell)
4
8-10 Reps
3
Floor Press (Dumbbell)
3
8-12 Reps
4
Standing Shoulder Press (Dumbbell)
4
8-10 Reps
5
Lateral Raise (Dumbbell)
3
8-12 Reps
6
Tricep Kickback
3
8-12 Reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
5
8-10 Reps
2
Incline Bench Press (Dumbbell)
4
8-10 Reps
3
Floor Press (Dumbbell)
3
8-12 Reps
4
Standing Shoulder Press (Dumbbell)
4
8-10 Reps
5
Lateral Raise (Dumbbell)
3
8-12 Reps
6
Tricep Kickback
3
8-12 Reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
5
8-10 Reps
2
Incline Bench Press (Dumbbell)
4
8-10 Reps
3
Floor Press (Dumbbell)
3
8-12 Reps
4
Standing Shoulder Press (Dumbbell)
4
8-10 Reps
5
Lateral Raise (Dumbbell)
3
8-12 Reps
6
Tricep Kickback
3
8-12 Reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
5
8-10 Reps
2
Incline Bench Press (Dumbbell)
4
8-10 Reps
3
Floor Press (Dumbbell)
3
8-12 Reps
4
Standing Shoulder Press (Dumbbell)
4
8-10 Reps
5
Lateral Raise (Dumbbell)
3
8-12 Reps
6
Tricep Kickback
3
8-12 Reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
5
8-10 Reps
2
Incline Bench Press (Dumbbell)
4
8-10 Reps
3
Floor Press (Dumbbell)
3
8-12 Reps
4
Standing Shoulder Press (Dumbbell)
4
8-10 Reps
5
Lateral Raise (Dumbbell)
3
8-12 Reps
6
Tricep Kickback
3
8-12 Reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
5
8-10 Reps
2
Incline Bench Press (Dumbbell)
4
8-10 Reps
3
Floor Press (Dumbbell)
3
8-12 Reps
4
Standing Shoulder Press (Dumbbell)
4
8-10 Reps
5
Lateral Raise (Dumbbell)
3
8-12 Reps
6
Tricep Kickback
3
8-12 Reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
5
8-10 Reps
2
Incline Bench Press (Dumbbell)
4
8-10 Reps
3
Floor Press (Dumbbell)
3
8-12 Reps
4
Standing Shoulder Press (Dumbbell)
4
8-10 Reps
5
Lateral Raise (Dumbbell)
3
8-12 Reps
6
Tricep Kickback
3
8-12 Reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
5
8-10 Reps
2
Incline Bench Press (Dumbbell)
4
8-10 Reps
3
Floor Press (Dumbbell)
3
8-12 Reps
4
Standing Shoulder Press (Dumbbell)
4
8-10 Reps
5
Lateral Raise (Dumbbell)
3
8-12 Reps
6
Tricep Kickback
3
8-12 Reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
8-10 Reps
2
Stiff Leg Deadlift (Dumbbell)
4
8-10 Reps
3
Lunge (Dumbbell)
4
8-10 Reps
4
Frog Squat (Dumbbell)
3
8-12 Reps
5
Standing Calf Raise
4
20 Reps
6
Abs Crunch (Weighted)
3
20 Reps
7
Side Plank
3
20 secs
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
8-10 Reps
2
Stiff Leg Deadlift (Dumbbell)
4
8-10 Reps
3
Lunge (Dumbbell)
4
8-10 Reps
4
Frog Squat (Dumbbell)
3
8-12 Reps
5
Standing Calf Raise
4
20 Reps
6
Abs Crunch (Weighted)
3
20 Reps
7
Side Plank
3
20 secs
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
8-10 Reps
2
Stiff Leg Deadlift (Dumbbell)
4
8-10 Reps
3
Lunge (Dumbbell)
4
8-10 Reps
4
Frog Squat (Dumbbell)
3
8-12 Reps
5
Standing Calf Raise
4
20 Reps
6
Abs Crunch (Weighted)
3
20 Reps
7
Side Plank
3
20 secs
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
8-10 Reps
2
Stiff Leg Deadlift (Dumbbell)
4
8-10 Reps
3
Lunge (Dumbbell)
4
8-10 Reps
4
Frog Squat (Dumbbell)
3
8-12 Reps
5
Standing Calf Raise
4
20 Reps
6
Abs Crunch (Weighted)
3
20 Reps
7
Side Plank
3
20 secs
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
8-10 Reps
2
Stiff Leg Deadlift (Dumbbell)
4
8-10 Reps
3
Lunge (Dumbbell)
4
8-10 Reps
4
Frog Squat (Dumbbell)
3
8-12 Reps
5
Standing Calf Raise
4
20 Reps
6
Abs Crunch (Weighted)
3
20 Reps
7
Side Plank
3
20 secs
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
8-10 Reps
2
Stiff Leg Deadlift (Dumbbell)
4
8-10 Reps
3
Lunge (Dumbbell)
4
8-10 Reps
4
Frog Squat (Dumbbell)
3
8-12 Reps
5
Standing Calf Raise
4
20 Reps
6
Abs Crunch (Weighted)
3
20 Reps
7
Side Plank
3
20 secs
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
8-10 Reps
2
Stiff Leg Deadlift (Dumbbell)
4
8-10 Reps
3
Lunge (Dumbbell)
4
8-10 Reps
4
Frog Squat (Dumbbell)
3
8-12 Reps
5
Standing Calf Raise
4
20 Reps
6
Abs Crunch (Weighted)
3
20 Reps
7
Side Plank
3
20 secs
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
8-10 Reps
2
Stiff Leg Deadlift (Dumbbell)
4
8-10 Reps
3
Lunge (Dumbbell)
4
8-10 Reps
4
Frog Squat (Dumbbell)
3
8-12 Reps
5
Standing Calf Raise
4
20 Reps
6
Abs Crunch (Weighted)
3
20 Reps
7
Side Plank
3
20 secs
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
8-10 Reps
2
Stiff Leg Deadlift (Dumbbell)
4
8-10 Reps
3
Lunge (Dumbbell)
4
8-10 Reps
4
Frog Squat (Dumbbell)
3
8-12 Reps
5
Standing Calf Raise
4
20 Reps
6
Abs Crunch (Weighted)
3
20 Reps
7
Side Plank
3
20 secs
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
8-10 Reps
2
Stiff Leg Deadlift (Dumbbell)
4
8-10 Reps
3
Lunge (Dumbbell)
4
8-10 Reps
4
Frog Squat (Dumbbell)
3
8-12 Reps
5
Standing Calf Raise
4
20 Reps
6
Abs Crunch (Weighted)
3
20 Reps
7
Side Plank
3
20 secs
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
8-10 Reps
2
Stiff Leg Deadlift (Dumbbell)
4
8-10 Reps
3
Lunge (Dumbbell)
4
8-10 Reps
4
Frog Squat (Dumbbell)
3
8-12 Reps
5
Standing Calf Raise
4
20 Reps
6
Abs Crunch (Weighted)
3
20 Reps
7
Side Plank
3
20 secs
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
8-10 Reps
2
Stiff Leg Deadlift (Dumbbell)
4
8-10 Reps
3
Lunge (Dumbbell)
4
8-10 Reps
4
Frog Squat (Dumbbell)
3
8-12 Reps
5
Standing Calf Raise
4
20 Reps
6
Abs Crunch (Weighted)
3
20 Reps
7
Side Plank
3
20 secs
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Dumbbell)
4
8-12 Reps
2
Single Arm Row (Dumbbell)
4
8-12 Reps
3
Pullover (Dumbbell)
3
8-12 Reps
4
Reverse Grip Dumbbell Row
4
8-12 Reps
5
Bicep Curl (Dumbbell)
3
10-15 Reps
6
Hammer Curl
3
10-15 Reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Dumbbell)
4
8-12 Reps
2
Single Arm Row (Dumbbell)
4
8-12 Reps
3
Pullover (Dumbbell)
3
8-12 Reps
4
Reverse Grip Dumbbell Row
4
8-12 Reps
5
Bicep Curl (Dumbbell)
3
10-15 Reps
6
Hammer Curl
3
10-15 Reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Dumbbell)
4
8-12 Reps
2
Single Arm Row (Dumbbell)
4
8-12 Reps
3
Pullover (Dumbbell)
3
8-12 Reps
4
Reverse Grip Dumbbell Row
4
8-12 Reps
5
Bicep Curl (Dumbbell)
3
10-15 Reps
6
Hammer Curl
3
10-15 Reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Dumbbell)
4
8-12 Reps
2
Single Arm Row (Dumbbell)
4
8-12 Reps
3
Pullover (Dumbbell)
3
8-12 Reps
4
Reverse Grip Dumbbell Row
4
8-12 Reps
5
Bicep Curl (Dumbbell)
3
10-15 Reps
6
Hammer Curl
3
10-15 Reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Dumbbell)
4
8-12 Reps
2
Single Arm Row (Dumbbell)
4
8-12 Reps
3
Pullover (Dumbbell)
3
8-12 Reps
4
Reverse Grip Dumbbell Row
4
8-12 Reps
5
Bicep Curl (Dumbbell)
3
10-15 Reps
6
Hammer Curl
3
10-15 Reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Dumbbell)
4
8-12 Reps
2
Single Arm Row (Dumbbell)
4
8-12 Reps
3
Pullover (Dumbbell)
3
8-12 Reps
4
Reverse Grip Dumbbell Row
4
8-12 Reps
5
Bicep Curl (Dumbbell)
3
10-15 Reps
6
Hammer Curl
3
10-15 Reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Dumbbell)
4
8-12 Reps
2
Single Arm Row (Dumbbell)
4
8-12 Reps
3
Pullover (Dumbbell)
3
8-12 Reps
4
Reverse Grip Dumbbell Row
4
8-12 Reps
5
Bicep Curl (Dumbbell)
3
10-15 Reps
6
Hammer Curl
3
10-15 Reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Dumbbell)
4
8-12 Reps
2
Single Arm Row (Dumbbell)
4
8-12 Reps
3
Pullover (Dumbbell)
3
8-12 Reps
4
Reverse Grip Dumbbell Row
4
8-12 Reps
5
Bicep Curl (Dumbbell)
3
10-15 Reps
6
Hammer Curl
3
10-15 Reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Dumbbell)
4
8-12 Reps
2
Single Arm Row (Dumbbell)
4
8-12 Reps
3
Pullover (Dumbbell)
3
8-12 Reps
4
Reverse Grip Dumbbell Row
4
8-12 Reps
5
Bicep Curl (Dumbbell)
3
10-15 Reps
6
Hammer Curl
3
10-15 Reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Dumbbell)
4
8-12 Reps
2
Single Arm Row (Dumbbell)
4
8-12 Reps
3
Pullover (Dumbbell)
3
8-12 Reps
4
Reverse Grip Dumbbell Row
4
8-12 Reps
5
Bicep Curl (Dumbbell)
3
10-15 Reps
6
Hammer Curl
3
10-15 Reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Dumbbell)
4
8-12 Reps
2
Single Arm Row (Dumbbell)
4
8-12 Reps
3
Pullover (Dumbbell)
3
8-12 Reps
4
Reverse Grip Dumbbell Row
4
8-12 Reps
5
Bicep Curl (Dumbbell)
3
10-15 Reps
6
Hammer Curl
3
10-15 Reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Dumbbell)
4
8-12 Reps
2
Single Arm Row (Dumbbell)
4
8-12 Reps
3
Pullover (Dumbbell)
3
8-12 Reps
4
Reverse Grip Dumbbell Row
4
8-12 Reps
5
Bicep Curl (Dumbbell)
3
10-15 Reps
6
Hammer Curl
3
10-15 Reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Dumbbell)
4
8-10 Reps
2
Deadlift (Dumbbell)
4
8-10 Reps
3
Split Squat (Dumbbell)
3
8-12 Reps
4
Hip Thrust (Dumbbell)
4
10-15 Reps
5
Standing Calf Raise
4
20 Reps
6
Side Bend (Dumbbell)
3
15 Reps
7
Plank
3
20 secs
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Dumbbell)
4
8-10 Reps
2
Deadlift (Dumbbell)
4
8-10 Reps
3
Split Squat (Dumbbell)
3
8-12 Reps
4
Hip Thrust (Dumbbell)
4
10-15 Reps
5
Standing Calf Raise
4
20 Reps
6
Side Bend (Dumbbell)
3
15 Reps
7
Plank
3
20 secs
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Dumbbell)
4
8-10 Reps
2
Deadlift (Dumbbell)
4
8-10 Reps
3
Split Squat (Dumbbell)
3
8-12 Reps
4
Hip Thrust (Dumbbell)
4
10-15 Reps
5
Standing Calf Raise
4
20 Reps
6
Side Bend (Dumbbell)
3
15 Reps
7
Plank
3
20 secs
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Dumbbell)
4
8-10 Reps
2
Deadlift (Dumbbell)
4
8-10 Reps
3
Split Squat (Dumbbell)
3
8-12 Reps
4
Hip Thrust (Dumbbell)
4
10-15 Reps
5
Standing Calf Raise
4
20 Reps
6
Side Bend (Dumbbell)
3
15 Reps
7
Plank
3
20 secs
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Dumbbell)
4
8-10 Reps
2
Deadlift (Dumbbell)
4
8-10 Reps
3
Split Squat (Dumbbell)
3
8-12 Reps
4
Hip Thrust (Dumbbell)
4
10-15 Reps
5
Standing Calf Raise
4
20 Reps
6
Side Bend (Dumbbell)
3
15 Reps
7
Plank
3
20 secs
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Dumbbell)
4
8-10 Reps
2
Deadlift (Dumbbell)
4
8-10 Reps
3
Split Squat (Dumbbell)
3
8-12 Reps
4
Hip Thrust (Dumbbell)
4
10-15 Reps
5
Standing Calf Raise
4
20 Reps
6
Side Bend (Dumbbell)
3
15 Reps
7
Plank
3
20 secs
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Dumbbell)
4
8-10 Reps
2
Deadlift (Dumbbell)
4
8-10 Reps
3
Split Squat (Dumbbell)
3
8-12 Reps
4
Hip Thrust (Dumbbell)
4
10-15 Reps
5
Standing Calf Raise
4
20 Reps
6
Side Bend (Dumbbell)
3
15 Reps
7
Plank
3
20 secs
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Dumbbell)
4
8-10 Reps
2
Deadlift (Dumbbell)
4
8-10 Reps
3
Split Squat (Dumbbell)
3
8-12 Reps
4
Hip Thrust (Dumbbell)
4
10-15 Reps
5
Standing Calf Raise
4
20 Reps
6
Side Bend (Dumbbell)
3
15 Reps
7
Plank
3
20 secs
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Dumbbell)
4
8-10 Reps
2
Deadlift (Dumbbell)
4
8-10 Reps
3
Split Squat (Dumbbell)
3
8-12 Reps
4
Hip Thrust (Dumbbell)
4
10-15 Reps
5
Standing Calf Raise
4
20 Reps
6
Side Bend (Dumbbell)
3
15 Reps
7
Plank
3
20 secs
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Dumbbell)
4
8-10 Reps
2
Deadlift (Dumbbell)
4
8-10 Reps
3
Split Squat (Dumbbell)
3
8-12 Reps
4
Hip Thrust (Dumbbell)
4
10-15 Reps
5
Standing Calf Raise
4
20 Reps
6
Side Bend (Dumbbell)
3
15 Reps
7
Plank
3
20 secs
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Dumbbell)
4
8-10 Reps
2
Deadlift (Dumbbell)
4
8-10 Reps
3
Split Squat (Dumbbell)
3
8-12 Reps
4
Hip Thrust (Dumbbell)
4
10-15 Reps
5
Standing Calf Raise
4
20 Reps
6
Side Bend (Dumbbell)
3
15 Reps
7
Plank
3
20 secs
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Dumbbell)
4
8-10 Reps
2
Deadlift (Dumbbell)
4
8-10 Reps
3
Split Squat (Dumbbell)
3
8-12 Reps
4
Hip Thrust (Dumbbell)
4
10-15 Reps
5
Standing Calf Raise
4
20 Reps
6
Side Bend (Dumbbell)
3
15 Reps
7
Plank
3
20 secs
Day 5
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Dumbbell)
4
8-10 Reps
2
Arnold Press
4
8-10 Reps
3
Incline Bench Press (Dumbbell)
4
8-12 Reps
4
Chest Supported Row (Dumbbell)
3
8-12 Reps
5
Dumbbell Pinwheel Curl
2
8-12 Reps
6
Overhead Extension (Dumbbell)
3
8-12 Reps
7
Shrug (Dumbbell)
3
12-15 Reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Dumbbell)
4
8-10 Reps
2
Arnold Press
4
8-10 Reps
3
Incline Bench Press (Dumbbell)
4
8-12 Reps
4
Chest Supported Row (Dumbbell)
3
8-12 Reps
5
Dumbbell Pinwheel Curl
2
8-12 Reps
6
Overhead Extension (Dumbbell)
3
8-12 Reps
7
Shrug (Dumbbell)
3
12-15 Reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Dumbbell)
4
8-10 Reps
2
Arnold Press
4
8-10 Reps
3
Incline Bench Press (Dumbbell)
4
8-12 Reps
4
Chest Supported Row (Dumbbell)
3
8-12 Reps
5
Dumbbell Pinwheel Curl
2
8-12 Reps
6
Overhead Extension (Dumbbell)
3
8-12 Reps
7
Shrug (Dumbbell)
3
12-15 Reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Dumbbell)
4
8-10 Reps
2
Arnold Press
4
8-10 Reps
3
Incline Bench Press (Dumbbell)
4
8-12 Reps
4
Chest Supported Row (Dumbbell)
3
8-12 Reps
5
Dumbbell Pinwheel Curl
2
8-12 Reps
6
Overhead Extension (Dumbbell)
3
8-12 Reps
7
Shrug (Dumbbell)
3
12-15 Reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Dumbbell)
4
8-10 Reps
2
Arnold Press
4
8-10 Reps
3
Incline Bench Press (Dumbbell)
4
8-12 Reps
4
Chest Supported Row (Dumbbell)
3
8-12 Reps
5
Dumbbell Pinwheel Curl
2
8-12 Reps
6
Overhead Extension (Dumbbell)
3
8-12 Reps
7
Shrug (Dumbbell)
3
12-15 Reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Dumbbell)
4
8-10 Reps
2
Arnold Press
4
8-10 Reps
3
Incline Bench Press (Dumbbell)
4
8-12 Reps
4
Chest Supported Row (Dumbbell)
3
8-12 Reps
5
Dumbbell Pinwheel Curl
2
8-12 Reps
6
Overhead Extension (Dumbbell)
3
8-12 Reps
7
Shrug (Dumbbell)
3
12-15 Reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Dumbbell)
4
8-10 Reps
2
Arnold Press
4
8-10 Reps
3
Incline Bench Press (Dumbbell)
4
8-12 Reps
4
Chest Supported Row (Dumbbell)
3
8-12 Reps
5
Dumbbell Pinwheel Curl
2
8-12 Reps
6
Overhead Extension (Dumbbell)
3
8-12 Reps
7
Shrug (Dumbbell)
3
12-15 Reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Dumbbell)
4
8-10 Reps
2
Arnold Press
4
8-10 Reps
3
Incline Bench Press (Dumbbell)
4
8-12 Reps
4
Chest Supported Row (Dumbbell)
3
8-12 Reps
5
Dumbbell Pinwheel Curl
2
8-12 Reps
6
Overhead Extension (Dumbbell)
3
8-12 Reps
7
Shrug (Dumbbell)
3
12-15 Reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Dumbbell)
4
8-10 Reps
2
Arnold Press
4
8-10 Reps
3
Incline Bench Press (Dumbbell)
4
8-12 Reps
4
Chest Supported Row (Dumbbell)
3
8-12 Reps
5
Dumbbell Pinwheel Curl
2
8-12 Reps
6
Overhead Extension (Dumbbell)
3
8-12 Reps
7
Shrug (Dumbbell)
3
12-15 Reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Dumbbell)
4
8-10 Reps
2
Arnold Press
4
8-10 Reps
3
Incline Bench Press (Dumbbell)
4
8-12 Reps
4
Chest Supported Row (Dumbbell)
3
8-12 Reps
5
Dumbbell Pinwheel Curl
2
8-12 Reps
6
Overhead Extension (Dumbbell)
3
8-12 Reps
7
Shrug (Dumbbell)
3
12-15 Reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Dumbbell)
4
8-10 Reps
2
Arnold Press
4
8-10 Reps
3
Incline Bench Press (Dumbbell)
4
8-12 Reps
4
Chest Supported Row (Dumbbell)
3
8-12 Reps
5
Dumbbell Pinwheel Curl
2
8-12 Reps
6
Overhead Extension (Dumbbell)
3
8-12 Reps
7
Shrug (Dumbbell)
3
12-15 Reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Dumbbell)
4
8-10 Reps
2
Arnold Press
4
8-10 Reps
3
Incline Bench Press (Dumbbell)
4
8-12 Reps
4
Chest Supported Row (Dumbbell)
3
8-12 Reps
5
Dumbbell Pinwheel Curl
2
8-12 Reps
6
Overhead Extension (Dumbbell)
3
8-12 Reps
7
Shrug (Dumbbell)
3
12-15 Reps
What People Are Saying(54 ratings)
Only ratings with written feedback are displayed here.
3.91/ 5
Erin E.Age 44, Woman
a month ago
3 weeks complete
8 years of prior experience
As expected strength gains
As expected muscle gains
Marginal modifications
I love that it takes the guess work out of what to do and keeps track of your progress.
Luis Emiliano Carvajal VaqueroAge 22, Man
2 months ago
3 weeks complete
2 years of prior experience
More than expected strength gains
As expected muscle gains
Marginal modifications
More bicep exercises