This is the Circuit A workout from the Dumbbell Metabolic Circuit plan. It trains Quads, Chest, Back and Shoulders across 5 exercises, and takes roughly 70 to 85 minutes.
You open with Dumbbell Goblet Squat while you are freshest, then work down the list. Most sets sit in moderate reps for muscle growth. Rest 45 to 75 seconds on the harder lifts, and add a little weight whenever you own the top of the rep range.
| Exercise | Sets × Reps |
|---|---|
 Dumbbell Goblet Squat | 3 × 12 |
 Dumbbell Bench Press | 3 × 12 |
 Dumbbell Row | 3 × 12 |
 Dumbbell Walking Lunge | 3 × 12 |
 Dumbbell Shoulder Press | 3 × 12 |
