This is the Upper Heavy workout from the Dumbbell Advanced Strength plan. It trains Chest, Back, Shoulders, Biceps and Triceps 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 lower reps for strength. Rest 3 to 5 minutes on the harder lifts, and add a little weight whenever you own the top of the rep range.
| Exercise | Sets × Reps |
|---|---|
 Dumbbell Bench Press | 5 × 5 |
 Kroc Row | 5 × 5 |
 Dumbbell Shoulder Press | 4 × 6 |
 Hammer Curl | 3 × 8 |
 Dumbbell Skull Crushers | 3 × 8 |
