Day 1: Full-Body Workout
- Goblet Squats (3 x 8-12)
- Dumbbell Bench Press (3 x 8-12)
- Bent-Over Dumbbell Rows (3 x 8-12)
- Dumbbell Shoulder Press (3 x 8-12)
- Dumbbell Lunges (per leg) (3 x 8-12)
- Dumbbell Bicep Curls (3 x 8-12)
- Dumbbell Tricep Extensions (3 x 8-12)
- Plank (Hold for 30-60 seconds)
Day 2: Rest or Cardio Take a rest day or engage in some low-impact cardio exercises such as walking, cycling, or swimming.
Day 3: Full-Body Workout
- Dumbbell Deadlifts (3 x 8-12)
- Dumbbell Incline Bench Press (3 x 8-12)
- One-Arm Dumbbell Rows (per arm) (3 x 8-12)
- Lateral Raises (3 x 8-12)
- Dumbbell Step-Ups (per leg) (3 x 8-12)
- Hammer Curls (3 x 8-12)
- Overhead Tricep Extensions (3 x 8-12)
- Russian Twists (3 x 8-12)
Day 4: Rest or Cardio Another rest day or perform cardio exercises to keep active and support recovery.
Day 5: Full-Body Workout
- Dumbbell Front Squats (3 x 8-12)
- Dumbbell Floor Press (3 x 8-12)
- Dumbbell Renegade Rows (3 x 8-12)
- Arnold Dumbbell Press (3 x 8-12)
- Dumbbell Romanian Deadlifts (3 x 8-12)
- Concentration Curls (3 x 8-12)
- Tricep Kickbacks (3 x 8-12)
- Bicycle Crunches (3 x 8-12)