This is the Full Body workout from the Dumbbell Arms & Shoulders plan. It trains Chest, Back, Quads, Hamstrings and Glutes 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 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 Bench Press | 3 × 10 |
 Dumbbell Row | 3 × 10 |
 Dumbbell Goblet Squat | 3 × 10 |
 Dumbbell Romanian Deadlift | 3 × 10 |
 Dumbbell Hip Thrust | 3 × 10 |
