Set your cardio week, then pick a workout
Chest
Dumbbell focused
Legs & Core
Quadriceps · Hamstrings · Calves · Core
Back
Dumbbell focused
Shoulders
Dumbbells
Arms
Biceps · Triceps
Full Body
Dumbbells & Kettlebells
Cardio
45 minutes · no weights
Your rotation
Seven workouts in order, then back to the start. At two or three gym visits a week you do not need to fit them all into one week — just continue to the next one each time you go.