This is the Full Body A workout from the Dumbbell Beginner Strength plan. It trains Chest, Back, Quads and Shoulders across 4 exercises, and takes roughly 64 to 79 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 | 4 × 6 |
 Dumbbell Row | 4 × 6 |
 Dumbbell Goblet Squat | 4 × 6 |
 Dumbbell Shoulder Press | 3 × 8 |
