Build Muscles Program

Intense Duration 15 minutes

Target Areas: Lower Body

Equipment: Dumbbells, Bench

Added By Wilnard Tan

Full body

Exercises

Set 1: 1 round

Dumbbell Squats

30 seconds

Dumbbell Press

45 seconds

Right Dumbbell Row

45 seconds

Left Dumbbell Row

45 seconds

Dumbbell Curls

45 seconds

Dumbbell Extensions

45 seconds

Dumbbell Sit Ups

30 seconds

Rest

15 seconds

Set 2: 1 round

Dumbbell Squats

30 seconds

Dumbbell Press

45 seconds

Right Dumbbell Row

45 seconds

Left Dumbbell Row

45 seconds

Dumbbell Curls

45 seconds

Dumbbell Extension

45 seconds

Dumbbell Side To Side Core Training

45 seconds

Set 3: 1 round

Dumbbell Lunges

30 seconds

Dumbbell C Curls

45 seconds

Dumbbell Fly

45 seconds

Right Dumbbell Concentration Curl

45 seconds

Left Dumbbell Concentration Curls

45 seconds

Dumbbell Back Extensions

30 seconds

Crunches

30 seconds

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Top Choice for this Workout

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Recommended Gear

Do this workout with the best exercise equipment. We recommend using a bluetooth chest strap heart rate monitor or a smartwatch for more training optimization & performance tracking.

Quickdraw Adjustable Dumbbells