SAVAGE DUMBBELL UPPER BODY WORKOUT at HOME (45 Minutes)

In today's workout we are focusing on the upper body. This dumbbell home workout will help you build muscle and gain strength with your back, chest, biceps, triceps, shoulders and core.

I'm using a pair of 25lbs (11kg), 15lbs (7kg) and a single 40lb (18kg) dumbbell for this upper body workout. Use what you have available at home but make sure you can perform each exercise with proper form with the weight you select. If this is your first time doing this workout there may be some new exercises you haven't done before so I would recommend to start with slightly lighter weights and focus more on controlling the weight through each movement and really focus on proper form.

There will be tips on screen during each upper body exercise but I will also demonstrate how to perform each exercise so all you need to do is follow along and let's CRUSH this together! 👊

✅ This upper body workout is INTENSE. Don't forget to warm up before starting.

👍 Drop a Like if you enjoyed this Dumbbell Upper Body Workout at home! Comment let me know how it goes and what other workouts you would like to see next.

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DUMBBELL UPPER BODY WORKOUT DETAILS

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

45 sec work | 20 sec rest | 2 rounds | 3 blocks | finisher | 20 exercises

0:00 - Intro

BLOCK 1
0:32 - Row to RDL
1:37 - Single Dumbbell Pullover Press
2:42 - Kneeling Alt Eccentric Curls
3:47 - Push Press (Right)
4:52 - Push Press (Left)
5:57 - Alt Tricep Kickback
7:02 - Dumbbell Pass Through
8:03 - ROUND 2 (repeat)

BLOCK 2
16:22 - Kneeling Side to Side Shoulder Press
17:27 - Bear Crawl Row
18:32 - Kneeling Underhand Fly
19:37 - Kneeling Hammer Hold Press
20:42 - Skull Crusher with Close Grip Press
21:47 - Double Foot Taps
22:48 - ROUND 2 (repeat)

BLOCK 3
30:02 - Fly Press
31:07 - Row to Rear Delt Raise
32:12 - Kneeling Overhead Tricep Extension
33:17 - Outer Bicep Curl with Lateral Raise (Right)
34:22 - Outer Bicep Curl with Lateral Raise (Left)
35:27 - Kneeling Double Front Raise
36:32 - Hollow Hold Knee Tuck
37:33 - ROUND 2 (repeat)

FINISHER
44:52 - Tri Set
1. 10 reps Upright Row
2. 10 reps Shrugs
3. 10 reps 3 second eccentric dumbbell push ups. On the last rep push yourself up and contract chest for 10 seconds at the very end. There is a countdown timer.


Have a great 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.