This is the Upper Volume 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 Incline Press while you are freshest, then work down the list. Most sets sit in moderate reps for muscle growth. 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 Incline Press | 4 × 8 |
 Dumbbell Row | 4 × 8 |
 Arnold Press | 3 × 10 |
 Alternating Dumbbell Curl | 3 × 10 |
 Dumbbell Tricep Extension | 3 × 10 |
