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Dumbbell builder
Build muscle · Dumbbells · 35–45 minThe bread-and-butter muscle session. Moderate weights, honest reps, and a slow lowering phase — repeated often enough to add up.
How to do it
3 sets of 8–15 reps per exercise, lowering for 2–3 seconds. Rest about 90 seconds. Done 2–3 times a week, that's the volume muscle grows on.
The exercises
1
Goblet squats
3 × 8–12
Slow descent, powerful stand.
2
Floor press
3 × 8–12
Two to three seconds down, press up strong.
3
One-arm rows
3 × 10–12 per arm
Full stretch at the bottom, full squeeze at the top.
4
Romanian deadlift
3 × 8–12
Feel the hamstrings lengthen — that's the good stuff.
5
Shoulder press
3 × 8–12
Lower with control past your ears.
6
Biceps curls
3 × 10–15
Yes, curls are allowed. Slow and strict.
Good to know
Both light and heavy weights build muscle — what matters is working close to the burn. Vary the rep range week to week if you like variety.