40 MIN UPPER BODY WORKOUT with DUMBBELLS (Strength + Muscle Building)

Описание: Join in for an intense 40 min upper body workout using dumbbells only. This routine will help you build muscle and gain strength with your upper body from home. If you're searching for the perfect upper body dumbbell workout to add to your schedule you came to the right place!💪

This dumbbell upper body routine is split into three blocks that will use a different weight selection for each block.

1️⃣Heavy Dumbbells (I used 40lbs/18kg)
2️⃣Medium Dumbbells (25lbs/11kg)
3️⃣Light Dumbbells (15lbs/7kg)

When selecting your dumbbell weights make sure you can perform each exercise with proper form. For reps, go for quality over quantity. Take your time and make this upper body workout your own, If you require some extra rest time just pause the video.

Follow along with me and let's CRUSH the next 40 minutes together! ✊🔥

✅ Don't forget to warm up properly before starting this workout.

Show some love, give this upper workout a 👍

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UPPER BODY WORKOUT DETAILS

💪 Target Muscles: Back, Chest, Biceps, Shoulders, Triceps
⏱ Duration: 60 Minutes

45-90 sec work | 20 sec rest | 2 rounds | 3 blocks | Superset Finisher

0:00 - Intro

BLOCK 1 - Heavy Dumbbells
0:32 - Unilateral Bent Over Row - Right
1:37 - Unilateral Bent Over Row - Left
2:41 - Floor Chest Press
3:32 - Single DB Chest Press
4:36 - Concentration Curl Right
5:41 - Concentration Curl Left
6:47 - Single DB Overhead Tricep Extenison
7:51 - Kneeling Alt Shoulder Press
8:55 - Round 2 (repeat)

17:12 - Water Break

BLOCK 2 - Medium Dumbbells
17:56 - Pullover Press
19:02 - Chest Flys
20:06 - Kneeling Curls with Single Arm Eccentrics
21:11 - Skull Crushers Pronated Grip
22:16 - Lateral Raises
22:46 - Straight Arm Quarter Side Raises
23:37 - Round 2 (repeat)

29:07 - Water Break

BLOCK 3 - Light Dumbbells
29:52 - Bent Over Rear Delt Fly Variation
30:57 - Kneeling Low Fly Press
32:01 - Outer Curl Bicep Hold
32:32 - Hammer Curls
33:22 - Rotational Skull Crushers
34:26 - Alt with Double Front Raise
35:32 - Round 2 (repeat)

SUPERSET FINISHER
41:07 - Shrugs with Push Ups (10 reps of each)

Have a great workout!👊

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#upperbodyworkout #dumbbellworkout #homeworkout

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Drop a comment below and let me know how you did with this dumbbell upper body workout! 👇💬

See you on the next one! 👊





DISCLAIMER:

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Before starting any workout/exercise program it is important to check with your physician to see if you are able to participate. If you engage in any exercise/workout or program you agree that you do so at your own risk and assume all risk of injury to yourself.