💥 45 Min Upper Body Workout at Home With Dumbbells | Supersets | Strong Day 9

Описание: Welcome to Day 9 of the Strong Program - and our upper body workout of the Power Classics Week! This week is all about power classic workout moves - with a twist! We will be completing today's upper body workout in a supersets format, followed by a no repeat burnout circuit. Remember to go slow & control each movement & take a break whenever you need one!

We will tone & strengthen our upper body with this fire supersets 45 minute workout that you can do from home with dumbbells and/or kettlebells! We will be training every muscle in our upper body (with a side of abs) with this dumbbells only home workout: biceps, triceps, shoulders, chest, and back. Of course, our core muscles will also be getting a workout!

For this home workout, I will be using two different kinds of dumbbells (➡️ all linked for you below):

2 x 10 lbs
2 x 25 lbs

We will perform this full body workout in the following format: we will perform each exercise for 40 seconds, and take a 20 second break between moving onto the next exercise. We will complete four exercises as a superset - and then repeat that superset one more time. As always, the timer is just a suggestion - please feel free to pause this workout and take your time. For all exercises, keep your core tight throughout. I would recommend maintaining a slight bend in the knees throughout the standing upper body exercises to help with balance.

This workout is tough: drink lots of water, get enough protein, and make sure to get proper sleep. I personally aim for about 1g protein per 1 lb of bodyweight (you can find some of my "what I eat in a day posts" on my IG & Pinterest). In addition, if you are really struggling with recovery time, I would recommend trying some BCAAs and/or glutamine - those can help you recover quicker - the ones I have are linked on my Amazon Storefront. I don't take those all the time, but I add them in when I feel like I need a little extra recovery help.

Please make sure you warm up first! I recommend this video for a quick 8 minute warmup:
   • Power Full Body Warmup for Home | No Equip...  

Thank you for joining & hope you enjoyed this workout! Tomorrow, we will be doing a fire Lower Body Workout, with a strong focus on GLUTES! I hope you are ready!

Please let me know if you have any questions in the comments below.
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Upper Body Workout at Home With Dumbbells | Supersets | Strong Day 9 Workout Details:
00:00 Intro

01:20 SUPERSET 1
Single Dumbbell Press
Bicep Curl & Shoulder Press
Skull Crusher (Elbows Stable)
Around the World Curl into ATW Raise

05:21 REPEAT SUPERSET 1

09:22 SUPERSET 2
California Press
Kneeling Dumbbell Row - Right
Kneeling Dumbbell Row - Left
Pull Over, Sit Up & Landmine Press

13:23 REPEAT SUPERSET 2

17:23 SUPERSET 3
Y Tricep Extension / Fly
Hinged Rear Delt Fly
Pendulum Lateral Raise (Hold Optional)
Hinge & Supinated Grip Row

21:23 REPEAT SUPERSET 3

25:24 SUPERSET 4
Chest Fly & Hollow Body
Bear Plank Alt Reverse Raise (Alt: on Knees)
Hinged Drag Bicep Curl
Shoulder Press

29:25 REPEAT SUPERSET 4

33:25 NO REPEAT UPPER BODY BURNOUT
Around the World Crunch
Kneeling Tricep Extension
Neutral Grip Kneeling Front Raise Pulses
Hammer Curl & Table Top
Standing Chest Fly
Shoulder Rotation
Hinged Landmine-Style Dumbbell Row
See Saw Bicep Curl
90 Degree Raise
Single Dumbbell Bicep Curl
Shoulder Press Combo
Lateral Curl into Alt Punches

45:19 COOL DOWN

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DISCLAIMER:
Please consult your doctor or healthcare professional before beginning any new workouts. The workouts on this page are workouts that I do, and that have worked for me, but they may not be suitable for everyone. All information provided on this page is meant for educational & informational purposes only. Performing any exercises or workouts shown on this page is done at your own risk.