This is the Full Body C workout from the Dumbbell EMOM Shred plan. It trains Chest, Quads, Back, Glutes, Shoulders and Biceps across 6 exercises, and takes roughly 76 to 91 minutes.
You open with Dumbbell Squeeze 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 Squeeze Press | 3 × 12 |
 Dumbbell Walking Lunge | 3 × 12 |
 Dumbbell Pullover | 3 × 12 |
 Dumbbell Hip Thrust | 3 × 12 |
 Dumbbell Lateral Raise | 3 × 15 |
 Concentration Curl | 3 × 15 |
