Dumbbell Muscle Builder

Goblet Squat, Dumbbell Bench Press, Dumbbell Single Arm Row, Single-Leg Dumbbell Romanian Deadlift, Seated Dumbbell Shoulder Press, Standing Dumbbell Bicep Curl.

Duration

30–40 min

Level

Beginner

Equipment

Dumbbells

Exercises

6

Targets:

Exercises

Goblet Squat
3 sets · 10-12 · 75s rest

Dumbbell Bench Press
3 sets · 8-12 · 75s rest

Dumbbell Single Arm Row
3 sets · 10/side · 60s rest

Single-Leg Dumbbell Romanian Deadlift
3 sets · 10-12 · 75s rest

Seated Dumbbell Shoulder Press
3 sets · 10 · 60s rest

Standing Dumbbell Bicep Curl
3 sets · 12 · 45s rest

Choose a load and range of motion you can control. Stop if you feel sharp pain. General fitness template, not injury rehabilitation. Stop for sharp pain, dizziness or chest symptoms.