45 Min UPPER BODY WORKOUT with DUMBBELLS (Strength + Muscle Building)

Get ready for a solid 45 min upper body workout with dumbbells! This dumbbell upper body routine will help you gain strength and build muscle from home.

For each upper body exercise I've added the weight I used to give you a reference when selecting your own weights. When choosing your weight, always make sure you can perform each upper body exercise with proper form.

Focus on quality over quantity, slow down those eccentrics and try to perfect your form for each upper body movement.

Follow along with me and let's CRUSH the next 45 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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DUMBBELL UPPER BODY WORKOUT DETAILS

💪 Target Muscles: Back, Chest, Biceps, Shoulders, Triceps
⏱ Duration: 45 Minutes

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

0:00 - Intro

BLOCK 1
0:34 - Supinated Row (Right)
1:38 - Supinated Row (Left)
2:43 - Floor Press Variation
4:03 - Alt Heavy Bicep Curls
4:38 - Drop Set Double Bicep Curls
5:28 - Incline Tate Press
6:33 - Lateral Raise
7:38 - Round 2 (repeat)

BLOCK 2
15:33 - Close Grip Row
16:11 - Wide Dumbbell Push Ups
17:01 - Press/Fly Variation
18:05 - Kneeling Pause Hammer Curls
19:10 - Tricep Dips
20:15 - Kneeling Alt Shoulder Press
20:51 - Drop Set Shoulder Press
21:41 - Round 2 (repeat)

BLOCK 3
28:37 - Single Dumbbell Pullover
29:42 - Low Fly (Right)
30:20 - Neutral Floor Press (Right)
31:09 - Low Fly (Left)
31:46 - Neutral Floor Press (Left)
32:36 - Outer Curl (Right)
33:11 - Concentration Curl (Right)
34:01 - Outer Curl (Left)
34:36 - Concentration Curl (Left)
35:26 - Cross Body Extension (Right)
35:55 - Skull Crusher (Right)
36:46 - Cross Body Extension (Left)
37:16 - Skull Crusher (Left)
38:06 - Rear Delt Fly Pronated Grip
38:41 - Rear Delt Fly Constant Tension Pulses
39:30 - Round 2 (repeat)

SUPERSET FINISHER
50:21 - (a1 Alt Front Raises) (a2 Bus Drivers)

Have a great workout!👊

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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.