Build Muscle Recommended program

Women's Dumbbell Sculpt

Shape your glutes, legs, shoulders and arms with light-to-moderate dumbbells in the muscle-building rep range. A step up from beginner toning for women who want firmer, more defined curves.

11exercises

38min

23sets

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Start workout

Training flow

Warm-up 2 exercises

Marching in Place

1 sets 45s Full Body

rest 10s

Standing Hip Circles

1 sets 10 reps Glutes

rest 15s

Main 7 exercises

Dumbbell Sumo Squat

3 sets 12-15 reps Adductors

rest 60s

Dumbbell Romanian Deadlift

3 sets 10-12 reps Hamstrings

rest 60s

Dumbbell Glute Bridge

3 sets 12-15 reps Glutes

rest 45s

Dumbbell Reverse Lunge

2 sets 10 reps Quadriceps

rest 45s

Standing Dumbbell Shoulder Press

3 sets 10-12 reps Shoulders

rest 60s

Dumbbell Bent-Over Row

3 sets 10-12 reps Upper Back

rest 60s

Dumbbell Triceps Kickback

2 sets 12-15 reps Triceps

rest 45s

Cool-down 2 exercises

Butterfly Stretch

1 sets 30s Adductors

rest 10s

Cross-Body Shoulder Stretch

1 sets 30s Shoulders

rest 10s