45 min DUMBBELL UPPER BODY WORKOUT - Build Strength - Home Workout

Join us for a 45 min Dumbbell Upper Body Circuit Workout to build strength and challenge your muscle endurance. Over 45 min. Back. Shoulders. Chest. Arms… all worked but in very slow and controlled reps.

This is a PERFECT upper body session to save for those days when you just want to work that upper body hard.

All you will need for this upper body workout is some dumbbells and your mat!

Crush It Notes *** ⬇️

Pay attention to the notes given on screen because we will perform many different tempo styles during the sets. For example, starting with a supinated row and chest press starting with 2 2-second hold at the top/bottom portion of the lift. When you see the 3-2-3 row later in the workout, that means we will take 3 sec during lifting (concentric), 2 sec at the top part ( iso hold) and we will take 3 sec for the lowering portion of the lift. (eccentric)

During the first block try to lift heavier and during the second block of the workout, choose light/medium weights. Both Circuits will be repeated twice. Ready? Let's GO! 💪🔥

▸ Level: Intermediate
▸ Time: 45 Min + warm up & cool down stretches
▸ Equipment: Dumbbells, Yoga Mat
▸ Workout 45/40 sec on, 20/25 sec off

Weights used:

▸ Chris:
44lbs/20kg
26lbs/12kg
15lbs/7kg

▸ Edi:
26lbs/12kg
20lbs/9kg
35lbs/16kg
11lbs/7kg

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0:00 - Intro

0:37 - Warm-Up

CIRCUIT 1 - Heavy/Medium Weights

6:12 - Supinated Row (R/L) - 2 Sec Hold (Top)
8:21 - Chest Press - 2 Sec Hold (Bottom)
9:27 - Alt Curl with Halfway Pause
10:32 - Kneeling Single DB Front Press
11:37 - Lying Close Tri Ext
12:42 - 3-2-3 Row (R/L)
14:53 - Chest Fly - 2 Sec Hold (Bottom)
15:57 - Hammer with Supinated Eccentric (R/L)
18:09 - Kneeling Shoulder Press - 2 Sec Hold (Bottom)
19:13 - 1 & 1/4 Tri Ext


CIRCUIT 2 - Light/Medium Weights

35:28 - Close Pullover (Elevated Legs)
36:33 - Close Chest Press
37:39 - Concentration to Pinwheel Curl Combo (R/L)
39:49 - See-Saw OH Press
40:53 - Tricep Push Ups

48:50 - COOL DOWN




#upperbodyworkout #dumbbellworkout #homeworkout

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.