Day 1 Workout
Fitness

Day 1: Chest, Shoulders, and Triceps (5 Day Dumbbell Split)

Time required: 45-60 minutes
Equipment needed: Dumbbells, adjustable weight bench

Dumbbells and Adjustable Weight Bench
If you don’t have a weight bench, you can bench press on the floor and do the shoulder press from a standing position.

Day 1 of my 5 Day Dumbbell Split is focused on the chest, shoulders, and triceps. Just like any workout, be sure to fine-tune the weight to your level of comfort. You don’t want to lift something so heavy that it injures you, but you also don’t want to lift so light that your muscles don’t get a good workout.

To get a full breakdown of the workout, scroll down. I’ve also filmed a video of the full workout (with timestamps to each exercise in the description), so if you’d like to watch that to see how the exercises are performed, check the video out on YouTube here:

Day 1: Chest, Shoulders, and Triceps

1. Dumbbell Bench Press

The Bench Press is probably the most popular lift for developing the upper chest muscles. You can watch my video to see the proper form for a dumbbell bench press – click here to go directly to the timestamp.

For the Bench Press, I perform 5 sets of 10 repetitions with 50 lb. dumbbells.

2. Incline Dumbbell Bench Press

The Incline Bench Press is very similar to the Bench Press, but puts more emphasis on the upper pectoral. You can watch my video to see the proper form for an incline dumbbell bench press – click here to go directly to the timestamp.

For the Incline Bench Press, I perform 4 sets of 10 repetitions with 50 lb. dumbbells.

3. Dumbbell Floor Press

The Floor Press is basically the same as the Bench Press with a slightly smaller range of motion. This is a good option if you do not have an adjustable weight bench. You can watch my video to see the proper form for a dumbbell floor press – click here to go directly to the timestamp.

For the Floor Press, I perform 3 sets of 10 repetitions with 50 lb. dumbbells.

4. Dumbbell Shoulder Press

The Shoulder Press is great for developing broader shoulders. If you don’t have an adjustable weight bench, you can perform the shoulder press from a standing position – this will also use more stabilizer muscles than pressing from a seated position. You can watch my video to see the proper form for a dumbbell shoulder press – click here to go directly to the timestamp.

For the Shoulder Press, I perform 4 sets of 10 repetitions with 30 lb. dumbbells.

5. Dumbbell Lateral Raise

The Lateral Raise is going to target your lateral deltoid, which is the middle group of muscle fibers on your shoulder. You can watch my video to see the proper form for a dumbbell lateral raise – click here to go directly to the timestamp.

For the Lateral Raise, I perform 3 sets of 10 repetitions with 10 lb. dumbbells.

6. Dumbbell Tricep Kickback

Having stronger triceps will help you progress with many upper body lifts. You can watch my video to see the proper form for a tricep kickback – click here to go directly to the timestamp.

For the Tricep Kickback, I perform 3 sets of 10 repetitions with 20 lb. dumbbells.

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