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Build My Fitness Plan- Duration
- 20 min
- Difficulty
- intermediate
- Equipment
- dumbbells
- Muscle groups
- back, hamstrings, legs, shoulders
Exercises
1. Dumbbell goblet squat
2 sets · 8-10 reps
Hold one weight at chest height and squat between your hips.
2. Dumbbell shoulder press
2 sets · 8-10 reps
Press overhead without leaning backward; keep ribs stacked.
3. Dumbbell Romanian deadlift
2 sets · 8-10 reps
Hinge at the hips with weights close to legs and a neutral back.
4. One-arm dumbbell row
2 sets · 8-10 reps
Support your free hand, pull elbow toward hip, and avoid twisting.
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