This is the Full Body B workout from the Dumbbell Strength Foundations plan. It trains Chest, Back, Quads, Shoulders and Hamstrings 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 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 |
 DB Bulgarian Split Squat | 4 × 6 |
 Arnold Press | 4 × 6 |
 Single Leg Romanian Deadlift | 4 × 6 |
