This is the Push B workout from the Dumbbell Push Pull plan. It trains Chest, Shoulders, Quads and Triceps across 5 exercises, and takes roughly 70 to 85 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 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 Incline Press | 3 × 10 |
 Arnold Press | 3 × 10 |
 Dumbbell Walking Lunge | 3 × 10 |
 Dumbbell Lateral Raise | 3 × 12 |
 Dumbbell Skull Crushers | 3 × 12 |
