This is the Circuit C workout from the Full Body Fat Loss Circuit plan. It trains Quads, Chest, Back, Shoulders and Core across 6 exercises, and takes roughly 76 to 91 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 |
 Cable Row | 3 × 12 |
 Dumbbell Walking Lunge | 3 × 12 |
 Dumbbell Lateral Raise | 3 × 15 |
 Bicycle Crunch | 3 × 20 |
