This is the Upper Volume workout from the Dumbbell Progressive Overload plan. It trains Chest, Back, Shoulders, Biceps 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 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 Incline Press | 4 × 6 |
 Kroc Row | 4 × 6 |
 Arnold Press | 4 × 6 |
 Alternating Dumbbell Curl | 3 × 8 |
 Dumbbell Skull Crushers | 3 × 8 |
 Dumbbell Lateral Raise | 3 × 8 |
