5 Day Women’s Dumbbell Only Workout
Workout Summary
Workout Description
This 5-week program is designed with an emphasis on the lower body and can be done in as little as 20-30 minutes. It includes a mix of full-body exercises to keep constant tension on your muscles during the workout.
5 Day Women's Dumbbell Only Workout Split
- Day 1 - Chest and Shoulders
- Day 2 - Quadriceps and Calves
- Day 3 - Upper Back and Abs
- Day 4 - Hamstrings and Glutes
- Day 5 - Biceps and Triceps
Before You Begin
Make sure you have a good set of dumbbells, a sturdy chair or bench, and enough space to perform the exercises. Warm up before each workout and cool down afterwards. Stay hydrated and listen to your body to avoid injuries.
Chest and Shoulders
| Main Goal | Build Muscle |
|---|---|
| Workout Type | Split |
| Training Level | Beginner |
| Program Duration | 5 weeks |
| Days Per Week | 5 |
| Time Per Workout | 20-30 minutes |
| Equipment Required | Dumbbells |
| Target Gender | Female |
| Recommended Supps | Whey Protein, Fat Burner |
| Exercise | Sets | Reps |
|---|---|---|
| Dumbbell Bench Press | 3 | 12-15 |
| Dumbbell Fly | 3 | 12-15 |
| Shoulder Press | 3 | 12-15 |
| Lateral Raise | 3 | 12-15 |
Quadriceps and Calves
| Exercise | Sets | Reps |
|---|---|---|
| Dumbbell Squat | 4 | 12-15 |
| Calf Raise | 4 | 15-20 |
| Lunge | 4 | 12-15 |
Upper Back and Abs
| Exercise | Sets | Reps |
|---|---|---|
| Dumbbell Row | 3 | 12-15 |
| Reverse Fly | 3 | 12-15 |
| Plank | 3 | 30 sec |
| Bicycle Crunch | 3 | 20 |
Hamstrings and Glutes
| Exercise | Sets | Reps |
|---|---|---|
| Deadlift | 4 | 12-15 |
| Glute Bridge | 4 | 15-20 |
| Leg Curl | 4 | 12-15 |
Biceps and Triceps
| Exercise | Sets | Reps |
|---|---|---|
| Bicep Curl | 3 | 12-15 |
| Hammer Curl | 3 | 12-15 |
| Tricep Extension | 3 | 12-15 |
| Skull Crusher | 3 | 12-15 |
Conclusion
By the end of this 5-week program, you should notice significant gains in strength and muscle definition. This program can be repeated with increased weights or reps for continued progress. Remember to maintain a balanced diet and stay hydrated to support your workouts and recovery.