This full body day b has 6 exercises and 15 sets in all. It's part of the 2-day full body routine example. It works the same way for men and women, and every exercise lists a dumbbell or machine swap if you'd rather use one.
Workout Routine Examples
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Full Body Day B Workout Example
An example full body day b for every major muscle, with different exercises from day A, with sets, reps, rest and target RIR for every exercise.
| Exercise | Sets | Reps | Rest | RIR |
|---|---|---|---|---|
| Leg pressQuads, glutesSwap: Hack squat or goblet squat | 3 | 10 to 12 | 1.5 to 2 min | 2 to 3 |
| Incline dumbbell pressUpper chest, front shoulders, tricepsSwap: Incline barbell press or incline machine press | 3 | 8 to 12 | 1.5 to 2 min | 2 to 3 |
| Seated cable rowUpper back, lats, bicepsSwap: Chest-supported row machine | 3 | 8 to 12 | 1.5 to 2 min | 2 to 3 |
| Leg curlHamstringsSwap: Nordic curl or Swiss ball curl | 2 | 10 to 12 | 1.5 min | 2 to 3 |
| Seated dumbbell pressShoulders, tricepsSwap: Shoulder press machine | 2 | 10 to 12 | 1.5 min | 2 to 3 |
| Dumbbell curlBicepsSwap: Cable curl | 2 | 10 to 12 | 1 min | 1 to 2 |
RIR means reps in reserve: how many more good reps you could have done when you stopped the set. See What does RIR mean in lifting? We based the rest times on How long to rest between sets.
This is an example of what a workout can look like, not a prescription or medical advice. Start with weights you can lift with good form, and if you have an injury or a health condition, check with your doctor first.
Want to track this workout?
In Somatics, you can save any workout as a template, then log your sets, reps and weight as you go, plus RIR (Reps in Reserve) with Pro.
Who is this for?
This example can work well for you if:
- you train at a gym with dumbbells, a cable station, a leg press and a leg curl
- you have about 40 to 50 minutes for the workout
- you want to train your whole body in one session
The full body day example trains the same muscles as workout A of a 2-day week, with the goblet squat, the dumbbell bench press and the lat pulldown.
Common questions
How long does the full body day b take?
The full body day b takes about 40 to 50 minutes for 6 exercises and 15 sets, including rest and the full body warm-up. It takes a little longer when the gym is busy.
Why does the full body day b start with the leg press?
In the full body day b, the leg press is the biggest lift, working your quads and glutes, so you do it first, while you're fresh, with 1.5 to 2 minutes of rest between sets. Smaller accessory exercises like the dumbbell curl come at the end, with 1 minute of rest.
What can I use instead of the seated dumbbell press in the full body day b?
The listed swap is shoulder press machine. It trains the same muscles (shoulders and triceps), so you can make the change and keep the rest of the full body day b the same.
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