This is the Full Body B workout from the Dumbbell EMOM Shred plan. It trains Chest, Quads, Back, Hamstrings, Shoulders and Triceps across 6 exercises, and takes roughly 76 to 91 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 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 Incline Press | 3 × 12 |
 DB Bulgarian Split Squat | 3 × 12 |
 Kroc Row | 3 × 12 |
 Single Leg Romanian Deadlift | 3 × 12 |
 Arnold Press | 3 × 12 |
 Dumbbell Skull Crushers | 3 × 15 |
