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Dumbbell Only Workout: 5-Day Muscle Building Routine With Dumbbells

Build muscles in just 5 days with a dumbbell only workout plan designed to build muscle efficiently. Perfect to do at home as well.

Brandon George
Dumbbell Only Workout: 5-Day Muscle Building Routine With Dumbbells
Table Of Contents
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Are you dreaming of sculpting your physique but worried about the cost and space for equipment? 

Fear not! You can achieve those head-turning muscles with minimal gear. In fact, all you need is a set of dumbbells. 

That's right; we've crafted a specialized dumbbell-only workout plan that's perfect for everyone, regardless of where you are.

This plan stands out due to its simplicity and accessibility. 

The magic lies in the way lifting weights challenges your muscle fibers, causing micro-tears that heal to form stronger, more robust muscles. 

A strategic plan is crucial to turn your dreams into reality.  So, here is a comprehensive 5-day dumbbell-only workout plan designed to deliver results without using extravagant tools. 

Let's get started on this exciting journey to a stronger, more confident you!

Pre-Workout Instructions

The basic goal of this dumbbell workout routine is to build muscles. 

Some of the things are necessary for you to keep in mind while doing this dumbbell-only workout:

  • Take a 30 to 60-second rest between each set to get your energy back
  • Exercise 3 to 5 days a week; doing more can also affect your health.
  • keep increasing your weight for better muscle strength gradually 

Now, let’s move toward the 5-day dumbbell-only workout plan to build the muscles that you want.

5 Days Dumbbell Workout Chart

Following are the exercises according to their targeted muscles that you should perform each day with repetitions and sets:

Day 1: Chest & Triceps Workout

dumbbell workout to build muscle

Exercises

Training Specifics

Sets

Reps

Dumbbell Bench Press

Dumbbell Bench Press is a strength training exercise where an individual lies on a bench and presses dumbbells upward from chest level.

4

8-12 

Dumbbell Flyes

Dumbbell Flyes are a weightlifting exercise in which you lie on a bench and move dumbbells in a flying motion above you.

3

8-12 

Dumbbell Tricep Extension

Dumbbell Tricep Extension involves lifting a dumbbell overhead to target the triceps.

3

8-12

Dumbbell Tricep Kickback

Dumbbell Tricep Kickback is an exercise where you bend forward slightly and extend your arms backward to target the triceps.

3

8-12

Day 2: Back & Biceps Workout

exercises to do with dumbbells

Exercises

Training Specifics

Sets

Reps

Dumbbell Rows

Dumbbell Rows involve pulling a dumbbell upwards while bending over.

4

8-12

Dumbbell Reverse Flyes

Dumbbell Reverse Flyes involve lifting dumbbells outward while bending over.

3

8-12

Dumbbell Bicep Curls

Dumbbell Bicep Curls are performed by curling dumbbells towards the shoulders.

3

8-12

Hammer Curls

Hammer Curls involve lifting dumbbells with a vertical grip.

3

8-12

Today's Triumph

This back and bicep workout will tone your back muscles and enlarge the bicep muscles as well.

Day 3: Leg and Glute Workout

dumbell only leg workout

Exercises

Training Specifics

Sets

Reps

Dumbbell Squats

Dumbbell Squats are performed by squatting down with dumbbells at your sides.

4

8-12

Dumbbell Lunges

Dumbbell Lunges involves stepping forward into a lunge position while holding dumbbells.

3

8-12

Dumbbell Deadlifts

Dumbbell Deadlifts involve lifting dumbbells from the ground up into the standing position.

3

8-12

Dumbbell Calf Raises

Dumbbell Calf Raises are done by lifting your heels while holding dumbbells.

3

15-20

Today's Triumph

On the third day, you will achieve those well-defined and strengthened legs and glutes.

Day 4: Shoulder and Ab Workout

can i build muscle with just dumbbells

Exercises

Training Specifics

Sets

Reps

Dumbbell Shoulder Press

Dumbbell Shoulder Press is performed by lifting dumbbells overhead from the shoulders.

4

8-12

Dumbbell Lateral Raises

Dumbbell Lateral Raises involve lifting dumbbells out to the sides at shoulder height.

3

8-12

Dumbbell Front Raises

Dumbbell Front Raises are performed by lifting dumbbells straight in front of you to shoulder height.

3

8-12

Dumbbell Russian Twists

Dumbbell Russian Twists involve twisting your torso side to side while holding a dumbbell.

3

15-20

Today's Triumph

On day 4, you might feel a burn on your shoulders at the end of your dumbbell-only workout session. This is a sign you are going right. You’ll achieve wider shoulders now.

Day 5: Dumbbell Only Full Body Workout

Dumbbell Only Full Body Workout

Exercises

Training Specifics

Sets

Reps

Renegade Rows

Renegade Rows are a full-body exercise where you perform a row with dumbbells in a plank position.

3

8-12

Dumbbell Step-Ups

Dumbbell Step-Ups involve stepping onto a raised platform with dumbbells in hand.

3

8-12

Dumbbell Farmer's Walk

The Dumbbell Farmer's Walk is a strength exercise where you walk holding heavy dumbbells at your sides.

3-4

30 seconds walk each time

Dumbbell Goblet Squat

The Dumbbell Goblet Squat involves squatting while holding a dumbbell close to your chest.

3

8-12

Today's Triumph

The full-body workout plan will give your whole body a boost of energy and make you capable of doing more things at the gym than you did before.

Conclusion

You see, to build muscles, you don’t need a wide range of equipment but just the right tools to sculpt your body

For example, this dumbbell-only workout plan is great for building workout stamina.

Besides, a pair of adjustable dumbbells will replace the need for having numerous weight plates and other equipment 

You can find the best gym equipment with the best quality from DMoose for a smoother and faster fitness journey.

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Brandon George

Brandon George Wendy is a freelance lifestyle reporter based in Phoenix, Arizona. He covers a spectrum of topics — including mental and physical health and wellness. Having over 5 years of experience as a lifestyle reporter covering health & wellness and meditation topics.

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