DUMBBELL DEFINER

4 DAY PROGRAM
INTENSE 5 MIN DUMBBELL WORKOUTS | WEEKLY SETUP
LEG
TRICEP
SHOULDER
BICEP
FOREARM
CHEST
BACK
TRAP
REST PERIODS BETWEEN SETS: 1-3 MINUTES
1 MINUTE = ADVANCED
2 MINUTE = INTERMEDIATE
3 MINUTE = BEGINNER

DAY 1: LEGS, Biceps AND chest
Intense 5 Minute Dumbbell Leg Workout | 3-4 Sets
Intense 5 Minute Dumbbell Calf Workout | 1 Set
Intense 5 Minute Dumbbell Bicep Workout | 3-4 Sets
Intense 5 Minute Dumbbell Chest Workout | 2-3 Sets

Day 2: back, triceps, shoulders and forearms
Intense 5 Minute Dumbbell Back Workout | 3-4 Sets
Intense 5 Minute Dumbbell Trap Workout | 1 Set
Intense 5 Minute Dumbbell Tricep Workout | 3-4 Sets
Intense 5 Minute Dumbbell Shoulder Workout | 2-3 Sets
Intense 5 Minute Dumbbell Forearm Workout | 2-3 Sets

DAY 3: chest, biceps AND LEGS
Intense 5 Minute Dumbbell Chest Workout | 3-4 Sets
Intense 5 Minute Dumbbell Leg Workout | 2-3 Sets
Intense 5 Minute Dumbbell Calf Workout | 1-2 Sets
Intense 5 Minute Dumbbell Bicep and Glute Workout | 2-3 Set

DAY 4: shoulders, triceps, BACK and FOREARMS
Intense 5 Minute Dumbbell Shoulder Workout | 3-4 Sets
Intense 5 Minute Dumbbell Tricep Workout | 2-3 Sets
Intense 5 Minute Dumbbell Back Workout | 2-3 Sets
Intense 5 Minute Dumbbell Trap Workout | 1-2 Sets
Intense 5 Minute Dumbbell Forearm Workout | 1-2 Sets