Dumbbell Muscle C (3-Set)

Three sets on every main lift plus calves.

Duration

40–55 min

Level

Intermediate

Equipment

Dumbbells and sturdy support

Exercises

5

Targets: Quads, Chest, Triceps, Back, Hamstrings, Calves

Exercises

Dumbbell Front Squat
3 sets · 8-12 · 90s rest

Hold weights at shoulders and brace.

Swap: Goblet Squat

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

Keep elbows comfortably close; lower smoothly.

Swap: Dumbbell Floor Press

Supported One-Arm Row
3 sets · 10-12/side · 90s rest

Keep hips square and pull toward your hip.

Swap: Bent-Over Dumbbell Row

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

Push hips back; keep weights close.

Swap: Glute Bridge

Standing Calf Raise
2 sets · 12-15 · 60s rest

Use support for balance.

Swap: Seated Calf Raise

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.