Weekly Workout Plan Using 5 kg and 2 kg Dumbbells
Day 1: Upper Body (Chest, Shoulders, Triceps)
1. Dumbbell Bench Press (5 kg): 3 sets of 12-15 reps
2. Dumbbell Shoulder Press (2 kg or 5 kg): 3 sets of 12-15 reps
3. Dumbbell Chest Fly (2 kg or 5 kg): 3 sets of 12-15 reps
4. Tricep Kickbacks (2 kg): 3 sets of 12-15 reps
5. Lateral Raises (2 kg): 3 sets of 15-20 reps
Day 2: Lower Body (Legs, Glutes)
1. Goblet Squat (5 kg): 3 sets of 12-15 reps
2. Dumbbell Lunges (5 kg): 3 sets of 10-12 reps per leg
3. Romanian Deadlift (5 kg): 3 sets of 12-15 reps
4. Standing Calf Raise (5 kg): 3 sets of 15-20 reps
5. Glute Bridge (Bodyweight or 5 kg): 3 sets of 20-25 reps
Day 3: Cardio and Core
1. HIIT Cardio (20 minutes): Alternate between 30 seconds high-intensity exercise (jumping jacks,
burpees) and 30 seconds rest.
2. Dumbbell Russian Twists (2 kg): 3 sets of 20-30 twists
3. Leg Raises: 3 sets of 15-20 reps
4. Plank: 3 sets of 30-60 seconds
Day 4: Back, Biceps, and Shoulders
1. Bent-Over Dumbbell Rows (5 kg): 3 sets of 12-15 reps
2. Dumbbell Bicep Curls (2 kg or 5 kg): 3 sets of 12-15 reps
3. Dumbbell Shrugs (5 kg): 3 sets of 15-20 reps
4. Reverse Fly (2 kg): 3 sets of 12-15 reps
5. Dumbbell Front Raise (2 kg): 3 sets of 12-15 reps
Day 5: Full Body Strength
1. Dumbbell Squat to Press (5 kg): 3 sets of 12-15 reps
2. Dumbbell Deadlift (5 kg): 3 sets of 12-15 reps
3. Push-Up to Row (5 kg): 3 sets of 8-10 reps per side
4. Dumbbell Step-Up (5 kg): 3 sets of 10-12 reps per leg
5. Sit-Ups: 3 sets of 15-20 reps
Day 6: Active Recovery (Light Cardio or Stretching)
- Light jogging, brisk walking, or stretching routine for 30 minutes.
Day 7: Rest Day
- Full rest to allow muscle recovery.
