5-Day Split
One muscle group a day — the classic bodybuilder split.
Day 1 — Chest
Chest
›
1
Dumbbell Bench Press
4 sets × 8
›
2
Incline Dumbbell Press
3 sets × 10
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3
Dumbbell Flyes
3 sets × 12
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4
Decline Dumbbell Bench Press
3 sets × 10
›
5
Cable Chest Press
3 sets × 12
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Day 2 — Back
Back
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1
Bent Over Two-Dumbbell Row
4 sets × 8
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2
One-Arm Dumbbell Row
3 sets × 10 each arm
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3
Lat Pulldown
3 sets × 10
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4
Seated Low Row
3 sets × 10
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5
Dumbbell Shrug
3 sets × 15
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Day 3 — Shoulders
Shoulders
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1
Dumbbell Shoulder Press
4 sets × 8
›
2
Arnold Dumbbell Press
3 sets × 10
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3
Side Lateral Raise
3 sets × 12
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4
Front Dumbbell Raise
3 sets × 12
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5
Reverse Flyes
3 sets × 12
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Day 4 — Legs
Quads, Hamstrings, Calves
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1
Dumbbell Squat
4 sets × 10
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2
Dumbbell Lunges
3 sets × 12 each leg
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3
Stiff-Legged Dumbbell Deadlift
3 sets × 10
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4
Leg Extension
3 sets × 12
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5
Standing Dumbbell Calf Raise
3 sets × 15
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Day 5 — Arms & Core
Biceps, Triceps, Forearms, Abs
›
1
Dumbbell Bicep Curl
3 sets × 12
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2
Hammer Curls
3 sets × 12
›
3
Standing Dumbbell Triceps Extension
3 sets × 12
›
4
Tricep Dumbbell Kickback
3 sets × 12
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5
Kneeling Cable Crunch
3 sets × 15
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6
Dumbbell Side Bend
3 sets × 15 each side
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Plan