5-Day Dumbbell Workout Plan

Choose weights where the final 2 reps feel challenging while maintaining proper form.

Monday — Chest + Shoulders + Core

Dumbbell Bench Press

3 sets × 8–12 reps

Dumbbell Bench Press example 1 Dumbbell Bench Press example 2 Dumbbell Bench Press example 3 Dumbbell Bench Press example 4 Dumbbell Bench Press example 5 Dumbbell Bench Press example 6

Incline Dumbbell Press

3 sets × 8–12 reps

Incline Dumbbell Press example 1 Incline Dumbbell Press example 2 Incline Dumbbell Press example 3 Incline Dumbbell Press example 4 Incline Dumbbell Press example 5

Seated Dumbbell Shoulder Press

3 sets × 10 reps

Seated Dumbbell Shoulder Press example 1 Seated Dumbbell Shoulder Press example 2 Seated Dumbbell Shoulder Press example 3 Seated Dumbbell Shoulder Press example 4 Seated Dumbbell Shoulder Press example 5

Lateral Raises

3 sets × 12–15 reps

Lateral Raises example 1 Lateral Raises example 2 Lateral Raises example 3 Lateral Raises example 4 Lateral Raises example 5 Lateral Raises example 6

Plank

3 sets × 30–60 seconds

Plank example 1 Plank example 2 Plank example 3 Plank example 4 Plank example 5

Tuesday — Legs

Goblet Squats

4 sets × 10–12 reps

Goblet Squats example 1 Goblet Squats example 2 Goblet Squats example 3 Goblet Squats example 4 Goblet Squats example 5 Goblet Squats example 6

Romanian Deadlifts

4 sets × 10 reps

Romanian Deadlifts example 1 Romanian Deadlifts example 2 Romanian Deadlifts example 3 Romanian Deadlifts example 4 Romanian Deadlifts example 5 Romanian Deadlifts example 6

Dumbbell Lunges

3 sets × 10 reps each leg

Dumbbell Lunges example 1 Dumbbell Lunges example 2 Dumbbell Lunges example 3 Dumbbell Lunges example 4 Dumbbell Lunges example 5 Dumbbell Lunges example 6 Dumbbell Lunges example 7

Standing Calf Raises

4 sets × 15 reps

Standing Calf Raises example 1 Standing Calf Raises example 2 Standing Calf Raises example 3 Standing Calf Raises example 4

Wednesday — Back + Arms

One-Arm Dumbbell Rows

4 sets × 10 reps each arm

One-Arm Dumbbell Rows example 1 One-Arm Dumbbell Rows example 2 One-Arm Dumbbell Rows example 3 One-Arm Dumbbell Rows example 4 One-Arm Dumbbell Rows example 5

Chest-Supported Dumbbell Rows

3 sets × 10–12 reps

Chest-Supported Dumbbell Rows example 1 Chest-Supported Dumbbell Rows example 2 Chest-Supported Dumbbell Rows example 3 Chest-Supported Dumbbell Rows example 4 Chest-Supported Dumbbell Rows example 5 Chest-Supported Dumbbell Rows example 6

Dumbbell Curls

3 sets × 12 reps

Dumbbell Curls example 1 Dumbbell Curls example 2 Dumbbell Curls example 3 Dumbbell Curls example 4 Dumbbell Curls example 5

Hammer Curls

3 sets × 12 reps

Hammer Curls example 1 Hammer Curls example 2 Hammer Curls example 3 Hammer Curls example 4 Hammer Curls example 5 Hammer Curls example 6 Hammer Curls example 7

Bench Reverse Flys

3 sets × 12–15 reps

Bench Reverse Flys example 1 Bench Reverse Flys example 2 Bench Reverse Flys example 3 Bench Reverse Flys example 4 Bench Reverse Flys example 5

Thursday — Recovery / Mobility Day

Walking

30–45 minutes

No picture was included in the original pasted content for this move.

Stretching / Mobility

15–20 minutes

Stretching / Mobility example 1 Stretching / Mobility example 2 Stretching / Mobility example 3 Stretching / Mobility example 4 Stretching / Mobility example 5 Stretching / Mobility example 6

Friday — Full Body Circuit

Perform as a circuit:

  • Do 1 exercise after another
  • Rest 1–2 minutes after each round
  • Complete 3–4 rounds

Dumbbell Squats

12 reps

Dumbbell Squats example 1 Dumbbell Squats example 2 Dumbbell Squats example 3 Dumbbell Squats example 4 Dumbbell Squats example 5 Dumbbell Squats example 6 Dumbbell Squats example 7

Pushups

12 reps

Pushups example 1 Pushups example 2 Pushups example 3 Pushups example 4 Pushups example 5

Dumbbell Rows

12 reps each arm

Dumbbell Rows example 1 Dumbbell Rows example 2 Dumbbell Rows example 3 Dumbbell Rows example 4 Dumbbell Rows example 5 Dumbbell Rows example 6 Dumbbell Rows example 7

Dumbbell Romanian Deadlifts

12 reps

Dumbbell Romanian Deadlifts example 1 Dumbbell Romanian Deadlifts example 2 Dumbbell Romanian Deadlifts example 3 Dumbbell Romanian Deadlifts example 4 Dumbbell Romanian Deadlifts example 5 Dumbbell Romanian Deadlifts example 6

Dumbbell Shoulder Press

12 reps

Dumbbell Shoulder Press example 1 Dumbbell Shoulder Press example 2 Dumbbell Shoulder Press example 3 Dumbbell Shoulder Press example 4

Plank

45 seconds

A good rule for weight selection:

  • Last 2 reps should feel challenging
  • But you should still maintain good form
  • If you can easily do 15+, go heavier
  • If you can’t hit minimum reps, go lighter

That sweet spot is where the “toning” magic actually happens.

Plank example 1 Plank example 2 Plank example 3 Plank example 4 Plank example 5 Plank example 6 Plank example 7 Plank example 8 Plank example 9
Weight selection: Last 2 reps should feel challenging, but your form should stay clean. If you can easily do 15+, go heavier. If you can’t hit minimum reps, go lighter.