Programs / Fat Loss Upper/Lower 5-Day (Dumbbell Only, Intermediate)

Fat Loss Upper/Lower 5-Day (Dumbbell Only, Intermediate)

Fat lossIntermediate5 days / weekDumbbells only8 weeks50 min sessionsUpper / lower

Short rest resistance circuits, then a timed conditioning finisher every session. The cardio is built in, not optional. Show up, log your sets, repeat. Built by real trainers to run in about fifty focused minutes. Warm up with intent, run every set as written, log it, and leave.

Progression: Hold the weights, tighten the rest, or add a round to the finisher each week. Keep form strict. Rest as written; the timing is part of the work. Week 5 is a deload: same movements, two thirds of the sets, leave two reps in the tank.

Written by a working trainer. In the app, every session is editable: swap exercises, change days, and log every set.

Inside the week

Session 1 · Upper A

chestlatsshoulderstricepsbicepsshoulderstricepsabdominals

Around The Worlds3 x 10-12
Dumbbell Bench Press3 x 12-15
Bent Over Two-Dumbbell Row3 x 12-15
Incline Dumbbell Press3 x 10-12
Dumbbell Lying Rear Lateral Raise3 x 10-12
Dumbbell Overhead Triceps Extension3 x 10-12
Crunches3 x 15-20
Double Leg Butt Kick10 x 20 sec hard, 40 sec easy

Session 2

Lower A

quadricepshamstringsglutesquadricepshamstringsglutesquadricepscalves

8 exercises · full detail in the app

Session 3

Upper B

shouldersmiddle backchestbicepstricepschestbicepsabdominals

7 exercises · full detail in the app

Session 4

Lower B

glutesquadricepshamstringsglutesquadricepshamstringsglutescalves

8 exercises · full detail in the app

Session 5

Upper C

ShouldersBackChestArmsCore

7 exercises · full detail in the app

The full week, week to week progression, and the set by set log live in the Spec Fitness app.

Run Fat Loss Upper/Lower 5-Day (Dumbbell Only, Intermediate) with every set logged.

7 day free trial, $25 a month. Tune any session to fit your week.

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