This is the Full Body B 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 Squeeze 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 Squeeze Press | 3 × 12 |
 Kroc Row | 3 × 12 |
 Dumbbell Goblet Squat | 3 × 12 |
 Dumbbell Shoulder Press | 3 × 12 |
 Single Leg Romanian Deadlift | 3 × 12 |
