This is the Full Body B workout from the Beginner Full Body plan. It trains Quads, Chest, Back, Shoulders and Biceps across 5 exercises, and takes roughly 70 to 85 minutes.
You open with Leg Press while you are freshest, then work down the list. Most sets sit in moderate reps for muscle growth. Rest 90 seconds to 2 minutes on the harder lifts, and add a little weight whenever you own the top of the rep range.
| Exercise | Sets × Reps |
|---|---|
 Leg Press | 3 × 10 |
 Dumbbell Bench Press | 3 × 10 |
 Cable Row | 3 × 10 |
 Dumbbell Lateral Raise | 3 × 12 |
 EZ Bar Bicep Curl | 3 × 12 |
