Dumbbell Muscle A (3-Set)

Three sets on every main lift.

Duration

40–55 min

Level

Intermediate

Equipment

Dumbbells and floor mat

Exercises

5

Targets: Quads, Chest, Back, Hamstrings, Core

Exercises

Goblet Squat
3 sets · 8-12 · 90s rest

Keep weight close; squat to your comfortable depth.

Swap: Sit-to-Stand

Dumbbell Floor Press
3 sets · 8-12 · 90s rest

Lower until upper arms gently touch the floor.

Swap: Incline Push-Up

Supported One-Arm Row
3 sets · 10-12/side · 75s rest

Brace on a sturdy surface; keep hips square.

Swap: Bent-Over Dumbbell Row

Dumbbell Romanian Deadlift
3 sets · 10-12 · 90s rest

Hinge at hips and keep knees slightly bent.

Swap: Glute Bridge

Dead Bug
2 sets · 6-8/side · 45s rest

Move slowly and keep ribs down.

Swap: Heel Slide

General fitness template, not injury rehabilitation. Stop for sharp pain, dizziness or chest symptoms. General fitness template, not injury rehabilitation. Stop for sharp pain, dizziness or chest symptoms.