Dumbbell Only Workout

Day 1: Full-Body Workout

1. Goblet Squats (3 x 8-12)
2. Dumbbell Bench Press (3 x 8-12)
3. Bent-Over Dumbbell Rows (3 x 8-12)
4. Dumbbell Shoulder Press (3 x 8-12)
5. Dumbbell Lunges (per leg) (3 x 8-12)
6. Dumbbell Bicep Curls (3 x 8-12)
7. Dumbbell Tricep Extensions (3 x 8-12)
8. 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

1. Dumbbell Deadlifts (3 x 8-12)
2. Dumbbell Incline Bench Press (3 x 8-12)
3. One-Arm Dumbbell Rows (per arm) (3 x 8-12)
4. Lateral Raises (3 x 8-12)
5. Dumbbell Step-Ups (per leg) (3 x 8-12)
6. Hammer Curls (3 x 8-12)
7. Overhead Tricep Extensions (3 x 8-12)
8. 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

1. Dumbbell Front Squats (3 x 8-12)
2. Dumbbell Floor Press (3 x 8-12)
3. Dumbbell Renegade Rows (3 x 8-12)
4. Arnold Dumbbell Press (3 x 8-12)
5. Dumbbell Romanian Deadlifts (3 x 8-12)
6. Concentration Curls (3 x 8-12)
7. Tricep Kickbacks (3 x 8-12)
8. Bicycle Crunches (3 x 8-12)