30 min Upper Body Burn 🔥 Chest, Shoulders & Triceps Supersets (Dumbbell Workout)

Описание: Welcome back, team to the new 30 min Upper Body Burn Workout🔥
👉 Try my Upper Body Warm-Up Routine here:    • Upper Body Warm-Up 🔥10 min Back, Shoulders...  

Today, we’re hitting a 30-minute Chest, Triceps, and Shoulders Dumbbell Workout — designed for anyone who wants to build muscle, gain strength, and sculpt an athletic upper body, even with a busy schedule.

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⚠️ Before You Start

Please warm up your body properly before doing any kind of workout. It’s important to stay pain-free, safe, and ready for action.

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🧰 Equipment You’ll Need
• 2 pairs of dumbbells — one heavier (7 kg) and one lighter (3 kg)
• A mat for comfort
• Water to stay hydrated
• Your energy and focus till the end!

We’ll be doing supersets to create maximum muscle tension in minimal time — perfect for growth and definition.
Take breaks as needed, and always focus on controlled reps and mind-to-muscle connection.

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🟥 CHEST & TRICEPS

1️⃣ Superset:
• Chest Press – 40 sec
• Triceps Press – 40 sec

2️⃣ Superset:
• Dumbbell Pullover – 40 sec
• Lying Triceps Extension – 40 sec

3️⃣ Superset:
• Chest Fly (on the floor) – 40 sec
• Triceps Push-Ups – 40 sec (as many reps as possible)

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🟨 SHOULDERS

4️⃣ Unilateral Shoulder Press
• Right Arm – 40 sec
• Left Arm – 40 sec

5️⃣ Lean-In Dumbbell Lateral Raise
• Right Arm – 40 sec
• Left Arm – 40 sec

6️⃣ Superset:
• Rear Delt Rows – 40 sec
• Dumbbell Front Raises – 30 sec

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🔥 BURNOUT (2 Sets)

• Diagonal Press – 40 sec
• Triceps Press – 40 sec

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Break inbetween: 20 sec
Break inbetween the burnout: 10 sec

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🧘‍♀️ COOL DOWN – 3 Minutes

Relax and stretch your arms, shoulders, and chest to recover and improve flexibility.

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💡 Training Tips
• Keep every rep slow, steady, and controlled
• Focus on that mind-to-muscle connection
• Push yourself, but always prioritize good form

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📲 Stay Connected & Join the Community

Instagram 👉 https://www.instagram.com/fit_rash?ig...


Tiktok 👉 https://www.tiktok.com/@fitrash?_t=ZN...

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If you enjoyed this workout, drop a comment below 👇 —
💬 Which exercise was your favorite?

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#fitnesswithfitrash #ChestWorkout #TricepsWorkout #ShoulderWorkout #UpperBodyWorkout #dumbellsworkout


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⚕️ Medical Disclaimer:
Always consult your doctor or a certified fitness professional before beginning any new workout program — especially if you have any pre-existing health conditions or injuries.


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🎵 Music Credits

🎧 Music used in this video:

Track: Zachz Winner, Фрози, Joyful - Boogie
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Faithful Mission by Artificial.Music / artificial-music
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