30 Min Dumbbell Upper Body Strength Workout | 4x5 Method

We’re going all upper body today — chest, back, shoulders, and arms. Grab a couple sets of dumbbells and follow along as we build strength and endurance with back-to-back supersets. Your upper body will get a solid workout start to finish and help you build real strength you can feel!

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This is the 2nd workout in The 4x5 Method Home Workout Program. Save this playlist    • The 4x5 Method - Home Workout Program  

WORKOUT OVERVIEW
Warm Up // 30s work x6, no rest
Supersets // 45s work x2, 30s rest
Complex Finisher // 2 min AMRAP
Cool Down // 30s work, no rest

EQUIPMENT
2 sets of dumbbells (I'm using 20 & 30 lb DBs)
Soft surface or workout mat

00:00 Dumbbell Upper Body Strength Workout

Warm Up // 30s work x6, no rest
00:30 Arm Swings
01:00 Standing Arm Pulses
01:30 Shoulder Shrugs
02:00 Shoulder Taps
02:30 Push Up to Down Dog
03:00 Plank T-Rotations

Supersets // 45s work x2, 30s rest
04:00 Dumbbell Chest Press
04:45 Plank Rows

06:00 Shoulder Press
06:45 Supinated Curls

08:00 Push Ups
08:45 Superman Pulls

10:00 Lateral Raises
10:45 Overhead Triceps Extension

12:00 Bent Over Wide Rows
12:45 Arnold Press

14:00 Twist Curls
14:45 Triceps Dips

16:00 Dumbbell Pull Overs
16:45 Dumbbell Flyes

18:00 Bent Over Rows
18:45 Upright Rows

20:00 Crossbody Curls
20:45 Dumbbell Skull Crushers

22:00 Rear Delt Rows
22:45 Front Raises

24:00 Single Arm Row R
24:45 Single Arm Row L

26:00 Kneeling Shoulder Press R
26:45 Kneeling Shoulder Press L

28:00 Concentration Curl R
28:45 Concentration Curl L

30:00 Iso Chest Press R
30:45 Iso Chest Press L

Finisher // 2 Min AMRAP Complex
x5 Dumbbell Push Ups
x5 Upright Rows
x5 Bent Over Rows
x5 Curl to Press

34:20 Cool Down & Stretch // 30s work x6, no rest

DISCLAIMER: Before starting any workout, consult your doctor to ensure it's safe for you. Understand that participation in any exercise carries inherent risks of injury. By engaging in this video's exercises, you acknowledge these risks and voluntarily assume full responsibility, releasing Dan the HIIT Man and Velvet Moss LLC from any liability for potential harm. Some video links are affiliate links, meaning we may earn a small commission on qualifying purchases. Your decision to purchase is always your own, and your support is greatly appreciated!