Dumbbell Upper Body Workout | Back, Chest, Shoulders & Arms

This is the Day 1 workout from our NEW 8 Week Stronger Challenge—a proven program designed to build strength, muscle, and power from home. No more second-guessing your workouts—just follow along and get results.

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Equipment:
2-3 sets of dumbbells (a full range or adjustable dumbbells is recommended, but a set of light, medium & heavy dumbbells will work)
Bench (optional but recommended for better depth and range of motion)
Workout mat (optional)

Workout Structure:
Quick Warm Up
Main Workout: Upper Body Strength Circuits (Focused on Back, Chest, Shoulders, Arms, & Abs)
Intervals: 30 sec work, 30 sec rest // repeat each circuit 2x
Finisher: 3 exercises, 30 sec each

00:00 Dumbbell Upper Body Workout
Exercise List:
Warm Up // 30x6
00:25 Arm Circles
00:55 Chest Openers
01:25 Push Ups
01:55 Blast Off Plank
02:25 Plank Shoulder Taps
02:55 Tricep Stretch

Main Workout:
Back // 30/30
03:55 1a. Bent Over Row R
04:55 1b. Bent Over Row L
Repeat
07:55 2a. Gorilla Rows
08:55 2b. Dumbbell Pullover
Repeat

Chest & Shoulders // 30/30
11:55 3a. Chest Press
12:55 3b. Lateral Raise
Repeat
15:55 4a. Chest Fly
16:55 4b. Seated Shoulder Press
Repeat

Arms // 30/30
19:55 5a. Curls - Supinated Grip
20:55 5b. Overhead Tricep Extension
Repeat
23:55 6a. Zottman Curl
24:55 6b. Tricep Push Ups
Repeat

Abs // 40/10
27:50 7a. Russian Twists
28:40 7b. Leg Switches & Crunch
Repeat
31:10 8a. Crunch
32:00 8b. Extend to Tuck
Repeat

Finisher // 30/30/30
34:50 9a. Hammer Curl
35:20 9b. Hammer Press
35:50 9c. Hammer Curl to Press

36:40 Cool Down & Stretch

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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 TIFF x DAN 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!