5 Day Split Dumbbell Workout For Muscle & Strength Gains

1. Set a bench to 30-45 degrees and lie on the bench holding two dumbbells.
2. Bring the dumbbells to your chest and press them up above your head.
3. Slowly bring them down to chest level and repeat.

1. Stand with two dumbbells in front of you at shoulder height (palms facing you).
2. Rotate your arms, so your palms face outward and press above your head.
3. Reverse the movement and repeat.

1. Lie on the floor with dumbbells at chest level.
2. Press the dumbbells up and squeeze the chest. 
3. Reverse and repeat. 

1. Stand while holding two dumbbells at the side of your hips.
2. Create a slight bend in your elbow and raise your arms out to the sides.
3. Stop at shoulder height and lower.

1. Stand with two dumbbells at the front of your hips.
2. Raise the dumbbells forwards to shoulder height (with a straight arm) and lower slowly.

1. Lie on a bench or floor and hold one dumbbell. 
2. Straighten your arm and hold the dumbbell above your head.
3. Bend the elbow bringing the dumbbell towards your face.
4. Reverse the movement and repeat with both arms.

1. On the floor, hold your body in a plank position.
2. Lower your body towards the floor by bending your elbows.
3. Stop 1 inch above the floor and push up to the start.
4. Repeat.

1. Hold a dumbbell vertically at chest height.
2. Place your feet hip-width with your toes slightly pointing outwards.
3. Bend your knees and squat towards the floor.
4. Aim to get as low as possible and push back up to the start.
5. Keep a neutral spine throughout the movement.

1. Hold two dumbbells and create tension in your shoulder blades.
2. Bend your knees slightly.
3. Keep your back straight and hinge from your hips.
4. When you feel the stretch in your hamstrings, hold and reverse the movement.

1. Hold one dumbbell in your right hand and stand in front of a bench/step.
2. Place your left leg on the step/bench, so your leg is behind you.
3. Step forward with your right leg.
4. Lower your body towards the floor, and stop before your knee touches the floor.
5. Reverse the movement and repeat on both sides.

1. Hold two dumbbells at hip height.
2. Take a step forward and lower your body until your knees are 90 degrees.
3. Bring your opposite leg forward and take a step.
4. Repeat.

1. Stand while holding two dumbbells at hip height.
2. Push up through the balls of your feet, lifting your heels off the floor.
3. Lower yourself and repeat.

1. On the floor, put yourself in a push-up position but instead of using your hands, use your forearms to support your weight.
2. Keep your body straight, tightening your core.
3. Hold for a set time.

1. Sit on the floor and hold a light dumbbell at chest height.
2. Lean back slightly and lift your feet off the floor.
3. Rotate your body in a controlled manner twisting the dumbbell side to side.

1. Hold two dumbbells at your sides.
2. Keep a neutral spine, and hinge from your hips until your body is around 45 degrees to the floor.
3. Let the dumbbells hang, lift the dumbbells to your stomach, and slowly lower them.

1. Place your left hand and left knee on a platform or bench.
2. Pick up a dumbbell with your right hand.
3. Let it hang and lift the dumbbell to your body, squeezing your back together.
4. Lower the dumbbell and repeat.

1. Place your left hand and left knee on a platform or bench.
2. Pick up a dumbbell with your right hand.
3. Let it hang and lift the dumbbell to your body, squeezing your back together.
4. Lower the dumbbell and repeat.

1. Lie on a bench (or on the floor), hold the dumbbell over your chest, and lower it backwards above your head.
2. Pull the weight back over your chest and repeat.

1. Follow the same steps as the standard dumbbell row, but use a reverse grip (palms facing forwards).

1. Hold two dumbbells at your sides and stand tall.
2. Keep your elbows close to your body and curl them up towards your shoulders.
3. Slowly reverse the movement and repeat.

1. Hold two dumbbells and draw your elbows backward while lifting the dumbbells to your chest.
2. Slowly lower and repeat.

1. Split the bicep curl into two.
2. The 1st part is from the bottom to midway, and the 2nd is midway to the top.
3. Perform 7 reps of each movement and then finish with 7 full reps.

1. Sit on the floor in front of a bench or step and hold two dumbbells (or one) on your hips.
2. Place your shoulder blades and mid-back on the bench with your feet placed flat and hip-width apart.
3. Fire your hips upwards, squeeze your glutes and return to the start.

1. Hold two dumbbells at chest height and place your feet hip-width apart.
2. Keep your back in a neutral position and squat down, bending your knees.
3. When you reach 90 degrees, return to the start.

1. Hold two dumbbells, place your feet hip-width, and retract your shoulder blades.
2. Hip hinge forward with a straight back and bend your knees slightly. 
3. Stop when the dumbbells reach your mid-shin level.
4. Reverse and repeat.

1. Hold a dumbbell in one hand.
2. Take a step forward and lower your body, bending your knees to 90 degrees. 
3. Step back to the starting position and swap legs.

1. Sit on a chair or bench and place a dumbbell on each quad.
2. Raise your heels and go onto the balls of your feet and lower to the start. 
3. Repeat.

1. Lie on the floor with your knees bent and feet flat on the floor.
2. Place your hands on the side of your head with elbows flared out. 
3. Lift your shoulders off the floor, squeeze your abs, and lower.

1. Lie on your side with your forearm supporting your upper body.
2. Lift your hips off the floor and hold. 
3. Relax and swap sides.

Check out the description for day 3 above. You can also add a little variety by adjusting the incline of your weight bench.

See the day 3 description above. You can also modify this movement by changing the angle at which you bring the bar to abdomen.

1. Stand with two dumbbells at shoulder level.
2. Press the dumbbells above your head.
3. Slowly lower and repeat.

1. Place your chest on an incline bench while holding two dumbbells.
2. Let the weight hang.
3. Pull the dumbbells to chest level and slowly reverse the movement.

1. Stand holding two dumbbells at hip level.
2. Keep your arms straight and shrug the weight upwards.

1. Sit on a bench or chair holding two dumbbells with your arms straight.
2. Curl the dumbbells upward to shoulder level. 
3. Then, slowly return to the start.

1. Sit or stand with one dumbbell.
2. Hold it vertically above your head with both hands cupping one end. 
3. Lower the dumbbell behind your neck, and pause when your triceps are stretched. 
4. Straighten your arms and repeat.