The ULTIMATE UPPER BODY DUMBBELL WORKOUT | 40 MINUTES (Home Muscle Building Routine)

Today's 40 minute upper body dumbbell workout will help you build muscle and strength from home. You will want to use dumbbells that are heavy enough to challenge you with each upper body exercise but still allow you to use proper form. If you want to build a strong upper body using dumbbells, this workout is for you. There is no bench required for this home workout.

This workout was designed to split the upper body into 5 different blocks. We will perform 3-4 exercises each block for 2 rounds before moving onto the next block.

1. Chest
2. Back
3. Shoulders
4. Biceps & Triceps
5. Core

I will demonstrate how to perform each upper body exercise in this workout so all you need to do is follow along and let's CRUSH this together! 🔥

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

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UPPER BODY WORKOUT DETAILS

💪 Target Muscles: Chest, Back, Shoulders, Biceps, Triceps, Core
⏱ Duration: 40 Minutes

40 sec work | 20 sec rest | 2 rounds | 5 blocks | finisher | 19 exercises

0:00 - Intro

BLOCK 1 (CHEST)
0:28 - Chest Press
1:28 - Chest Fly
2:28 - Decline Press
3:24 - Round 2 (repeat above)

BLOCK 2 (BACK)
6:38 - Single Arm Row Right
7:23 - Single Arm Row Left
8:22 - Pullovers
9:23 - W Raise
10:20 - Round 2 (repeat above)

BLOCK 3 (SHOULDERS)
14:17 - Kneeling Shoulder Press
15:18 - Lateral Raises
16:18 - Front Raises
17:14 - Round 2 (repeat above)

BLOCK 4 (BICEP/TRICEP)
20:28 - Skull Crushers
21:28 - Kneeling Bicep Curls
22:28 - Kneeling Overhead Extension
23:28 - Preacher Curl Right
24:13 - Preacher Curl Left
25:09 - Round 2 (repeat above)

BLOCK 5 (CORE)
30:08 - Cross Punches
31:08 - Kneeling Sledgehammers
32:08 - Oblique Crunches Right
32:53 - Oblique Crunches Left
33:49 - Round 2 (repeat above)

37:18 - FINISHER

Have a great workout! 👊

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#upperbodyworkout #dumbbellworkout #homeworkout #followalong

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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.