Grab a mat and dumbbells for this 35 minute upper body at home drop-set strength workout. We hit the entire upper body. There is a special focus on the delts today especially towards the end : ) For resistance reference, I have a pair of 20lb, 10lb, and 5lb DBs. Exercises are grouped together in a superset. We will perform one exercise with a challenging DB selection for 60 seconds (think of using a weight close to your 15-20 rep max here). After that exercise, we will drop our weight selection in half and continue the same exercise. We may change up the tempo, range of motion, or exercise slightly. Once we drop our weight to something lighter, our muscles will already be pretty fatigued by this point. When needed, rest, take a few deep breaths, and then continue the exercise. Repeat that method until time. The recovery and transition time between each superset is only 15 seconds long, so if needed, take a longer break. We end with delt super burner. This is a very very high volume metabolic workout, it should feel quite challenging by the end : ) The first four exercises are bodyweight only. The first two exercises are our warm-up.

Let me know how this workout goes in the comments below : )

Skip to 3:10 to begin workout
Total Workout time: Approx 35 minutes
Total Time with Stretching: Approx 40 minutes

The Workout 60 seconds each exercise
BW prone swimmers
BW prone shoulder press
15 seconds to recover
BW push-ups (slow) off knees
BW pushups (on knees) normal tempo
Recovery
DB single arm upright row to neutral press, left
DB clean to press, left
Recovery
DB single arm upright row to neutral press, right
DB clean to press, right
Recovery
DB Hip Hinge Neutral Row
Drop
DB hip hinge semi-pronated row
Recovery
DB arnold press
Drop
DB semi pronated thruster
Recovery
DB supinated bicep curl
Drop
DB alternating hammer curl
Recovery
DB tricep extension
Drop
DB tricep extension
Recovery
DB reverse fly
Drop
DB Y raises
Recovery
DB 6 way
Drop
DB lateral raises
Recovery
DB Overhead front raise
Drop
DB front raise, eye level
Recovery
DB Poliquin lateral raises
Drop
DB lateral raise partials
Recovery
DB bus driver
Drop
DB bus driver
Recovery
DB Lateral raise semi circles
Drop
DB alt lateral raise
Recovery
DB rest/pause lateral raises

Add on no-jumping continuous cardio: https://youtu.be/YNuhrI_roXo
Add on core workout (15 minutes, bodyweight only): https://youtu.be/k9pwZxitbpg
Lower Body Dropset workout (45 minutes): https://youtu.be/8Xikh2gwHjc

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