Dumbell workout, for those who only have access to a set of dumbbells, is a 5 day per week program. The workout can be performed for 8 to 12 weeks. After 12 weeks, you may want to increase the volume or the weight of the dumbbells, or other weighted equipment.
Working out 5 days per week. What days you decide to work out on are completely up to you and 2 rest/active recovery days into your weekly schedule.
The goal of the program is to help you build muscle. You can use it to lose fat too Just be sure to adjust your caloric intake.
The rest periods is around the 45 second mark for this workout program.
Day 1: Chest, Shoulders, & Triceps Dumbbell Workout