5 day dumbbell workout

5 Day Dumbbell Workout for Effective Muscle Gains

If you’re looking to get bigger, stronger, and build up that muscle, you’ll need to follow an effective 5 day dumbbell workout routine.

Using dumbbells can be more challenging than using machines or free weights because they take some coordination, so if you want to avoid boredom and burnout, they can be a great option.

This 5 day dumbbell workout will not only help you get the results you want but also give you some variety in your training program while keeping things challenging and fun.

There are many ways to build muscle, but I recommend a 5 day dumbbell workout to maximize muscle gains in the least amount of time and effort.

Start by doing five days of free weight exercises (using dumbbells) that target the major muscle groups such as the chest, back, shoulders, arms, abdominals, and legs.

After those five days are up, take two days off and repeat this routine again next week. When you complete 12 weeks of this routine, your body will be transformed into a more defined and muscular shape than ever before! Here’s how to do it…

Why Dumbbell For Effective Muscle Gain

When it comes to muscle gain, the options for equipment are endless. But there’s something to be said for simplicity, which is why dumbbells are often a go-to choice. They’re easy to use and versatile, making them perfect for beginners and experienced lifters alike.

Plus, they’re relatively inexpensive and can be used at home or in the gym. Here’s a 5 day dumbbell workout that will help you build muscle effectively.

NB: You’ll need one set of 10lb dumbbells but adjust accordingly if your weight is less than 10lbs.

For Each Exercise:

Complete 3 sets of 12 reps with 30 seconds rest between sets and 1-minute rest between exercises.

The key to effective muscle gains with this workout is lifting heavy enough so that you have some level of difficulty with each set. You should also lift until failure so long as your form stays strong throughout the entire set! And when we say failure, we mean the point where you cannot physically do another rep while maintaining good form.

Related: The Effective Best Time to Workout for Weight Gain

It may take more than one set to reach this point. So take as many sets as needed to reach this goal – just know that every additional set won’t lead to greater muscle gains, so don’t do more than what’s needed.

Rest days should not be skipped either, because muscles grow during periods of recovery and growth. Always try your best not to overtrain by sticking within your allotted time frame for workouts and taking rest days when necessary!

After five days of training hard like an animal, give yourself two full days off before starting up again. Your body needs time to recover from all those hard workouts!

These Five (5) Principles Apply to Any Kind of Training Program and Make Sure That You Get the Most out of Your Sessions Without Risking Injury.

1) Consistency

Consistency is key to getting results. Set specific goals and timelines, then track your progress regularly in order to stay motivated.

Remember, slow progress equals success! If you’ve been following along on our blog, hopefully by now you understand how building new habits takes time and effort; keep pushing through no matter what life throws at you because with consistency anything is possible.

2) Intensity

Intensity refers to how challenging your workout was, regardless of whether it was low or high intensity. Did you feel sore after? Was breathing labored? All these things equate to higher intensity workouts and increased effectiveness.

Related: 30 Days to the Perfect Summer Abs Workout Plan

Low-intensity workouts, for example, might include walking on the treadmill for thirty minutes. High intensity might include running sprints for twenty minutes.

3) Intervals

Intervals refer to alternating between high and low intensities to allow your body to catch its breath. Take your walk/run example and instead of going straight thirty minutes of walking, you could mix it up by alternating four minutes of walking with three minutes of running.

4) Frequency

Frequency is how often you do the same type of workout. This is important to monitor closely and vary based on your personal fitness level. If you find that certain types of exercises are too much for you, swap them out for different ones! Take a rest day when you need it, and be mindful of your form.

5) Healthy Feeding

Lastly, the key to muscle gain is eating healthy! Be sure to eat a balanced diet with protein sources and plenty of vegetables! You’re doing great so far – be proud of the work you put in this week and continue with that dedication for next week’s workout.

5-Day Dumbbell Workout for Effective Muscle Gains

Day 1 – Chest, Shoulders, Triceps

Start your workout with a moderate weight for 12-15 reps. As you get tired, increase the weight and lower the reps.

For your chest: do a flat bench press, incline dumbbell press, and decline dumbbell flyes.

For shoulders: do overhead press, lateral raises, and rear delt flyes.

And for triceps: do skull crushers, pushdowns, and overhead extensions.

Related: The 10 Most Effective Back Workouts With Dumbbells

Prior to Day 2 – Back (seven sentences): For back muscles, you want to focus on pull-ups, lat pulldowns, and rows. Start with a moderate weight and high reps for 12-15 reps. As you get tired increase the weight and lower the reps.

Use an overhand grip for pull-ups, an underhand grip for lat pulldowns, and a neutral grip for rows. Finish with heavy shrugs at the end of your back day routine.

Day 2 – Biceps, Back, and Traps

Today’s workout is all about the arms, back, and traps. We’ll be doing three exercises each for the biceps, back, and traps.

For biceps: we’ll do dumbbell curls, hammer curls, and preacher curls.

For the back: we’ll do bent-over rows, lat pulldowns, and seated rows.

And for traps: we’ll do shrugs, upright rows and face pulls.

As always, we’ll be doing 4 sets of 12 reps for each exercise. Remember to stretch and do mobility work before you start your workout. This will help you get a good range of motion and reduce your risk of injury while exercising.

Day 3 – Leg Training

1. Start with a warm-up set of 12-15 reps of light weight for each exercise.
2. Once you’ve completed your warm-up sets, move on to your working sets.
3. For leg training, you’ll want to do 4-6 sets of 8-12 reps.
4. Choose a weight that allows you to reach muscle failure by the end of your set.
5. When performing exercises like squats and lunges, be sure to keep good form by engaging your core and not letting your knees go past your toes.
6. Take 30-60 seconds of rest between each set.
7. By the end of your workout, you should be feeling fatigued but not completely exhausted. 8. Make sure to drink plenty of water throughout the day and stay hydrated during your workouts!
9. Remember, consistency is key when it comes to building lean muscle mass so get ready for tomorrow’s leg day.

Related: This Dumbbell Leg Workouts Get Your Legs Pumped

To make things easier for yourself, make sure to buy some leggings or sweatpants in order to feel comfortable in the gym. You don’t need a personal trainer or expensive equipment to complete this workout – all you need are dumbbells, let us know how today’s session went below in the comments.

Day 4 – Lower Body Training

Today’s workout consists of four exercises targeting the quads, hamstrings, and glutes. The first exercise is the squat.

  • Start with your feet shoulder-width apart and hold a dumbbell in each hand at arm’s length.
  • Lower your body as far as you can by pushing your hips back and bending your knees.
  • Pause when your thighs are parallel to the floor, then press back up to the starting position.
  • Complete 12 repetitions on one leg before repeating on the other side.
  • Switch to lunges next.
  • Hold a dumbbell in each hand and step forward into a lunge until both legs are straight but not locked out.
  • Press up to return to standing and complete 12 repetitions on one leg before repeating on the other side.

Finish off with calf raises – stand facing away from an elevated surface (a box or bench) and walk back until you feel it under your heels.
Next, bend your knee slightly so that you’re resting most of your weight on it while keeping the heel lifted off the ground so that only some weight is transferred through it.

Day 5 – Rest

The final day of this workout is a rest day. You’ve worked hard all week and your body needs time to recover. Take today to focus on your breathing, relaxation, and hydration. Drink plenty of water and get plenty of sleep tonight to ensure you’re ready to hit it hard again tomorrow.

This 5-day dumbbell program should be done as follows:

  1. Monday – Chest/Biceps
  2. Tuesday – Rest
  3. Wednesday – Back/Abs
  4. Thursday – Rest
  5. Friday – Quads/Hamstrings
  6. Saturday – Rest Sunday – Rest

Monday (chest) Start by doing some pushups in plank position, holding the exercise until failure sets in. If you need help getting started or coming back up to a standing position, try adding resistance with a chair behind your head or do the next two exercises one after the other.

Related: Best Ways to Build Strength: 10 Effective Methods

Then start by lying face down on an incline bench and do 8 reps at 60% of 1RM weight (refer to calculator), then 4 reps at 80% 1RM weight, then 4 reps at 100% 1RM weight and finish with 12 reps at 60% 1RM weight before repeating 3 times for a total of 3 sets.

The Bottom Line:

If you’re looking for an effective workout routine to help you build muscle, the 5 day dumbbell workout is a great option. This workout routine uses a split training method, which means you’ll work for different muscle groups on different days.
This allows your muscles to recover in between workouts and ultimately leads to better results. Plus, with the use of dumbbells, you can easily customize the intensity of your workouts to ensure you’re challenging yourself enough to see results.

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