This is the Full Body C workout from the Beginner Full Body plan. It trains Quads, Chest, Back, Shoulders and Triceps across 5 exercises, and takes roughly 70 to 85 minutes.
You open with Dumbbell Goblet Squat 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 |
|---|---|
 Dumbbell Goblet Squat | 3 × 10 |
 Chest Press Machine | 3 × 10 |
 Seated Row | 3 × 10 |
 Shoulder Press Machine | 3 × 10 |
 Cable Tricep Pushdown | 3 × 12 |
