This is the Full Body A workout from the Dumbbell Advanced Burn plan. It trains Chest, Back, Quads, Shoulders and Hamstrings across 5 exercises, and takes roughly 70 to 85 minutes.
You open with Dumbbell Bench Press while you are freshest, then work down the list. Most sets sit in moderate reps for muscle growth. Rest 45 to 75 seconds on the harder lifts, and add a little weight whenever you own the top of the rep range.
| Exercise | Sets × Reps |
|---|---|
 Dumbbell Bench Press | 3 × 12 |
 Dumbbell Row | 3 × 12 |
 Dumbbell Walking Lunge | 3 × 12 |
 Arnold Press | 3 × 12 |
 Dumbbell Romanian Deadlift | 3 × 12 |
