Quick Leg Circuit
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Women's Dumbbell Strength Plan
A five-day dumbbell-based strength program targeting all major muscle groups.
Day 1 – Chest & Triceps
Dumbbell Bench Press
Dumbbell Hammer Grip Bench Press
Dumbbell Incline Bench Press
Dumbbell Lying Tricep Extension
Dumbbell Seated Tricep Extension
Dumbbell Tricep Kickback
Day 2 – Back & Biceps
Dumbbell Bent Over Row
Cable Seated Row
Barbell bent over row
Dumbbell Bicep Curl
Dumbbell Hammer Curl
Dumbbell incline bicep curl
Day 3 – Legs & Glutes
Dumbbell Front Squat
Dumbbell Romanian Deadlift
Dumbbell Bulgarian Split Squat
Dumbbell Side Lunge
Dumbbell Sumo Squat
Dumbbell Glute Bridge
Day 4 – Shoulders & Core
Dumbbell Standing Shoulder Press
Dumbbell Seated Shoulder Press
Dumbbell Standing Lateral Raise
Dumbbell Upright Row
Plank Leg Lift
Plank Shoulder Taps
Day 5 – Full‑Body HIIT
Modified Burpee
Jumping Jack Exercise
Mountain Climbers
Sumo Squat Jumps
Jumping Lunges
Regular Push Up
