This is the Session B workout from the Gym Starter plan. It trains Back, Chest, Hamstrings, Shoulders and Biceps across 5 exercises, and takes roughly 70 to 85 minutes.
You open with Seated Row while you are freshest, then work down the list. Most sets sit in moderate reps for muscle growth. Rest about a minute on the harder lifts, and add a little weight whenever you own the top of the rep range.
| Exercise | Sets × Reps |
|---|---|
 Seated Row | 3 × 10 |
 Dumbbell Bench Press | 3 × 10 |
 Leg Curl | 3 × 10 |
 Dumbbell Lateral Raise | 3 × 12 |
 EZ Bar Bicep Curl | 3 × 12 |
