This is the Upper Focus workout from the Dumbbell Tabata plan. It trains Chest, Back, Shoulders and Biceps across 5 exercises, and takes roughly 70 to 85 minutes.
You open with Dumbbell Bench 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 Bench Press | 3 × 12 |
 Dumbbell Row | 3 × 12 |
 Dumbbell Shoulder Press | 3 × 12 |
 Dumbbell Fly | 3 × 12 |
 Hammer Curl | 3 × 15 |
