Full-body dumbbell workout
Try twice per week on non-consecutive days; adjust around your other activity.

Goblet Squat: 3 × 10 reps; rest 90s
Hold one dumbbell close to your chest and keep your feet planted as you sit down between your hips.
Alternative: Leg press machine

Romanian Deadlift (Dumbbell): 3 × 10 reps; rest 90s
Keep a small knee bend and push your hips back, keeping the dumbbells close to your legs.
Alternative: Seated leg curl machine

Bench Press (Dumbbell): 3 × 10 reps; rest 90s
Plant your feet and lower the dumbbells with control to a comfortable depth.
Alternative: Chest press machine

Bent Over Row (Dumbbell): 3 × 10 reps; rest 90s
Support your free hand on a bench and pull toward your hip without twisting. Do 10 reps per side; one set includes both sides.
Alternative: Seated row machine

Lateral Raise (Dumbbell): 2 × 12 reps; rest 60s
Use a light load and raise your arms without swinging your torso.
Alternative: Cable lateral raise

Warm up with a few minutes of easy movement and lighter practice sets before your working sets.
Choose your own load. Finish each set with about two or three controlled reps still possible; stop for pain or loss of control.
The time estimate includes rests and setup. Take longer when you need it, and ask gym staff to show unfamiliar equipment.
For the single-arm row, complete the listed reps on each side. One set includes both sides.

https://mylifts.app/workouts/full-body-dumbbell/