45 Min Complete UPPER BODY DUMBBELL WORKOUT + ABS | Strength & Muscle Building

Get ready to sculpt and tone your UPPER BODY with this intense 45 minute DUMBBELL WORKOUT. Grab your exercise mat, a bottle of water, and your dumbbells because we're about to ignite those muscles and feel the burn.

The routine has three challenging blocks that will target your back, chest, biceps, triceps, shoulders, and abs. By focusing on slow, deliberate and controlled movements, you'll maximize muscle tension and effectively strengthen every inch of your upper body.

Make this upper body workout your own! Feel free to customize this routine to suit your own fitness level and goals. Take it at your own pace and let's CRUSH the next 45 minutes together! 🔥💪

✅Warm Up & Cool Down Included
✅Dumbbell weights are shown for each exercise for your reference

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40-80 sec work | 20 sec rest | Warm Up & Cool Down
0:00 - Intro

0:20 - Warm-Up

BLOCK 1 - 2 Sets/Exercise
4:15 - Yates Row
6:35 - Dead Stop Floor Press
8:56 - Eccentric Backward Forward Leaning Curls
11:14 - Kneeling Supinated to Neutral Shoulder Press
13:35 - Rotational Skull Crusher + Close Press
16:25 - DB Supported Crunch with Reach

BLOCK 2 - CIRCUIT
19:04 - Pendlay Row
20:04- Alt Pronated/Supinated Chest Fly
21:04 - Alt ISO with Hammer Curl (Right + Left)
23:04 - Lateral Raise Variation
24:04 - Dips or Cobra Push Up Modification
25:04 - Double Reverse Crunch to Hollow Hold (2 Sec)
25:50 - Round 2

BLOCK 3 - SUPERSETS
34:10 - Staggered Stance Row + Low Fly (Right + Left)
38:24 - Kneeling Concentration Curl + Cross Body Tricep Ext (Right + Left)
42:38 - Alt Front Raise + Upright Row
44:48 - Flutter Kick with DB Press Hold + Plank


47:04 - Cool Down

Weights used:

Chris:
40lbs/18kg
30lbs/14kg
25lbs/11kg
20lbs/9kg
15lbs/7kg

Edi:
40lbs/18kg
30lbs/14kg
25lbs/11kg
20lbs/9kg
15lbs/7kg
10lbs/5kg

Have a great workout! 💪

#homeworkout #upperbodyworkout #workout


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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.