40 MIN UPPER BODY BUILD WORKOUT | CHEST & ARMS + DUMBBELLS

Join in for a killer 40 minute upper body dumbbell workout that will target your chest and arms! If you're searching for an intense chest & arms workout that will help you build muscle and gain strength from home you came to the right place! 💪

Take your time with each upper body exercise and go for quality reps over quantity. Try to slow down the movements and perfect your form.

I've added the weight I used for each exercise for your reference.

Follow along and let's CRUSH this upper body chest and arms workout 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, Abs
⏱ Duration: 40 Minutes

45-60 sec work | 20 sec rest | 2 rounds | 2 blocks | Finisher

0:00 - Intro

BLOCK 1
0:33 - Floor Press
1:03 - Close Grip Press
1:53 - Kneeling Hammer Curl
2:28 - Standing Hammer Curl
3:18 - Rotational Skull Crushers
4:23 - Unilateral Dumbbell Carry - Right
4:58 - Unilateral Dumbbell Carry - Left
5:48 - Pronated Chest Fly
6:53 - Preacher Curl Right
7:58 - Preacher Curl Left
9:03 - Tricep Floor Press
10:08 - Unilateral Low Fly with Lateral Raise - Right
10:38 - Unilateral Low Fly with Lateral Raise - Right
11:38 - Round 2 (repeat)

BLOCK 2
22:58 - Decline Chest Press
24:03 - Kneeling Alt Reverse Curl
25:07 - Wide Push Ups
25:39 - Kneeling Close Grip Push Ups
26:28 - Strict Lateral Raise
27:33 - Bent Leg Floor Press
28:38 - Kneeling Rotational Half Pause Curls
29:43 - Dumbbell Tricep Dips
30:48 - Kneeling Alt Shoulder Press
32:03 - Round 2 (repeat)

FINISHER
40:45 - Tri-Set Push Up Killer

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 chest & arms workout! 👇💬

See you on the next one! 👊





DISCLAIMER:

If you purchase products through my links I may receive a small commission, there is no extra charge to you. If you did, Thank you! I really appreciate it!🙏 This helps me make more free workouts, guides and programs for everyone.

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.