DUMBBELL DEFINER

5 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: chest, back AND forearms
Intense 5 Minute Dumbbell Chest Workout | 3-4 Sets
Intense 5 Minute Dumbbell Back Workout | 3-4 Set
Intense 5 Minute Dumbbell Trap Workout | 1-2 Sets
Intense 5 Minute Dumbbell Forearm Workout | 1-2 Sets

Day 2: Legs and shoulders
Intense 5 Minute Dumbbell Chest Workout | 3-4 Sets
Intense 5 Minute Dumbbell Back Workout | 3-4 Sets
Intense 5 Minute Dumbbell Trap Workout | 1-2 Sets
Intense 5 Minute Dumbbell Forearm Workout | 1-2 Sets

DAY 3: Triceps, biceps AND forearms
Intense 5 Minute Dumbbell Bicep Workout | 3-4 Sets
Intense 5 Minute Dumbbell Tricep Workout | 3-4 Sets
Intense 5 Minute Dumbbell Forearm Workout | 2-3 Sets

DAY 4: chest, legs and back
Intense 5 Minute Dumbbell Chest Workout | 3-4 Sets
Intense 5 Minute Dumbbell Leg Workout | 3-4 Sets
Intense 5 Minute Dumbbell Calf Workout | 1 Set
Intense 5 Minute Dumbbell Back Workout | 3-4 Sets
Intense 5 Minute Dumbbell Trap Workout | 1 Set

DAY 5: shoulders, triceps and biceps
Intense 5 Minute Dumbbell Shoulder Workout | 3-4 Sets
Intense 5 Minute Dumbbell Tricep Workout | 3-4 Sets
Intense 5 Minute Dumbbell Bicep Workout | 3-4 Sets