This is the Circuit C workout from the Dumbbell Metabolic Circuit plan. It trains Quads, Chest, Back, Glutes and Shoulders across 5 exercises, and takes roughly 70 to 85 minutes.
You open with Dumbbell Step Up 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 Step Up | 3 × 12 |
 Dumbbell Squeeze Press | 3 × 12 |
 Dumbbell Pullover | 3 × 12 |
 Dumbbell Hip Thrust | 3 × 12 |
 Dumbbell Lateral Raise | 3 × 15 |
