45 Min Upper Body Dumbbell Workout - Push & Pull Muscles: DAY 36 / Build Series 3

Welcome Everyone!

Build Series 3 – Phase 2 Begins now!
We’re coming back strong after deload week, kicking off Phase 2 with a 45-minute Upper Body Push & Pull Dumbbell workout! In this session, we’ll be alternating push and pull exercises back to back, using a bench, heavy, medium, and light dumbbells to fire up every upper body muscle. We’re bringing back some of our favorite moves from Phase 1—along with new variations to keep the challenge going.
During Phase 2, push yourself a little further, pick up a heavier weight, focus on controlled reps, and keep building strength.

We are excited to get started with phase 2 and please keep us updated on how you are progressing. See you on the floor!

▸ Time: 45 Min + warm up & cool down included extra
▸ Equipment: Heavy, Medium & Light Dumbbells, Bench
▸ Workout: 50/45/ ON + 25 sec OFF + water breaks

Weights used:

▸ Chris:
45lbs/20kg
35lbs/16kg
26lbs/12kg
20lbs/9kg

▸ Edi:
35lbs/16kg
26lbs/12kg
20lbs/9kg
15lbs/7kg

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WORKOUT DETAILS:

0:00 Intro
1:17 Warm Up

8:00 - Chest Press
9:20 - Neutral Chest Press
10:40 - Rotational Chest Press
12:04 - Rotational Row (R/L)
14:20 - Lat Focused Deadlift
19:20 - Shoulder Press
20:45 - Single DB Front Raise
22:00 - Rainbow Press
23:25 - Concentration Curl + Hammer Curl (R)
24:46 - Concentration Curl + Hammer Curl (L)
29:18 - Skull Crushers + Close Press
32:30 - Rear Delt Fly to 3x Row to Pause
35:26 - Alt Low Fly
37:43 - Lat Focused Pullover
39:56 - Heavy Side Laterals + Light Lateral Raises
43:26 - Preacher Curl (R/L)
45:31 - Pinwheel Curl (R/L)
47:31 - Lying Deadstop Tri Ext
49:46 - Finisher - Renegade Row to Eccentric Push Up to Hold



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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.