Ready to work those arms, back and shoulders? Let’s build muscle and grow even stronger! I think you will all enjoy this upper body dumbbell workout as I did!!

The timer will be on for 1 minute of work for most exercises, 30 seconds rest inbetween!

All you need for this upper body workout is your dumbbells, a mat and a chair!

There is a staple of decline push ups however if you prefer, you can absolutely perform traditional push ups with both feet on the floor!

The dumbbells I am using are 17.5kg and 8kg each.

CHEST PRESS
CHEST PRESS

(No rest)
SINGLE ARM ROW
SWITCH SIDE!
SWITCH SIDE!
SWITCH SIDE!

STAPLE: DECLINE PUSH UPS

PULLOVER
PULLOVER

(No rest)
SUPINE ROW
SWITCH SIDE!
SWITCH SIDE!
SWITCH SIDE!

STAPLE: DECLINE PUSH UPS

SHOULDER PRESS
SHOULDER PRESS
ARNOLD PRESS
ARNOLD PRESS

STAPLE: DECLINE PUSH UPS

LATERAL RAISES/PARTIALS/RAISES
LATERAL RAISES/PARTIALS/RAISES
DIPS
DIPS

STAPLE: DECLINE PUSH UPS

21s PALMS UP CURL
21s HAMMER CURL

FINISHER!

100 x SKULLCRUSHERS!

There is something very motivating during this workout knowing the staple, every time it comes round, is bodyweight only and we get to drop those dumbbells! But it quickly becomes challenging!

Hopefully you see just how I try to stay as relaxed as possible… even when it comes to the lateral raises, I will take as long as I need pausing with dumbbells at my side before I perform the next rep! Quality over quantity!

I am pretty sure you will enjoy the pace of this workout being with longer sets and longer rest.

I hope you have a super session and appreciate the work those triceps accomplished at the end!

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Always ensure you warm up before any workout. Here’s my 5 Min Warm Up Routine: https://youtu.be/c0VxUFHdYzs

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Disclaimer: If you are new to exercise or planning on embarking on a new fitness programme, you should consult your physician. This video may offer health, fitness or nutritional information and is meant for educational purposes only. This information is not meant as an alternative to seeking professional medical advice or suggested treatment. Please know that performing any exercise or programme is solely at your own risk. Disclaimer: As an Amazon Associate I earn from qualifying purchases