1 HOUR UPPER BODY DUMBBELL WORKOUT (Home Muscle Building)
15.9 هزار بار بازدید -
2 سال پیش
-
Todays 1 hour upper body
Todays 1 hour upper body dumbbell workout will help you build muscle and gain strength from home. If you're searching for the perfect upper body routine to add to your weekly schedule you came to the right place!
I've added the weight I use for each exercise to give you a reference when selecting your own weights. When choosing your weight, always make sure you can perform each upper body exercise with proper form.
Focus on quality over quantity. Take your time and try to perfect your form with each exercise. If you need some more rest time just pause the video.
Follow along with me and let's CRUSH the next 60 minutes together! ✊🔥
✅ Don't forget to warm up properly before starting this workout.
Show some love, give this upper workout a 👍
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UPPER BODY WORKOUT DETAILS
💪 Target Muscles: Back, Chest, Biceps, Shoulders, Triceps, Abs
⏱ Duration: 60 Minutes
45-60 sec work | 20 sec rest | 2 rounds | 4 blocks | finisher | 27 exercises
0:00 - Intro
BLOCK 1
0:28 - Row Hold with Push Up
1:33 - Unilateral Upper Chest Fly (Right)
2:03 - Unilateral Upper Chest Fly (Left)
2:53 - Zottman Curl Killer
3:57 - Kneeling Shoulder Press
5:03 - Tricep Press
5:32 - Skull Crushers
6:23 - Alt Pullover Knee Taps
7:37 - Round 2 (repeat)
BLOCK 2
15:03 - Alt Row with Row
16:08 - Decline Chest Press
17:13 - Outer Bicep Curl Pulses
17:48 - Kneeling Eccentric Bicep Curls
18:38 - External Rotation (Right)
19:13 - External Rotation (Left)
20:03 - Kneeling Tricep Extension
21:08 - Dumbbell Ab Pulses
22:23 - Round 2 (repeat)
BLOCK 3
29:58 - Straight Arm Bent Over Push Backs
31:03 - Kneeling Upper Chest Hex Press
32:08 - Rotating Preacher Curl (Right)
33:12 - Rotating Preacher Curl (Left)
34:18 - Alt Upright Row
35:23 - Lying Pronated Tricep Extension (Right)
36:28 - Lying Pronated Tricep Extension (Left)
37:32 - Bird Dog Crunches (Right)
38:03 - Bird Dog Crunches (Left)
39:02 - Round 2 (repeat)
BLOCK 4
48:24 - Renegade Row Push Ups
49:28 - Unilateral Concentric Press (Right)
50:33 - Unilateral Concentric Press (Left)
51:38 - Kneeling Hammer Curls
52:13 - Single Dumbbell Eccentric Curls
53:02 - Bent Arm Lateral Raises
54:08 - Tricep Dips
54:43 - Tricep Dumbbell Push Ups
55:33 - Dumbbell Reverse Bird Dog
56:48 - Round 2 (repeat)
TRI-SET FINISHER
1:04:47 - (A - Chest Flys) (B - Lateral Raises) (C - Bicep Curls)
Have a great workout!👊
------------------------------------------------------
💙 If you're loving these workouts you can support the channel here - https://www.buymeacoffee.com/chrisedi
📅 Programs - chrispecsi.com
👊 80+ Videos Dumbbell Workouts Playlist - DUMBBELL WORKOUTS AT HOME
🍎 Free Nutrition Guide - https://www.chrispecsi.com/nutrition-...
🏋️♀️ Workout Equipment - https://kit.co/chrispecsi/workout-equ...
#upperbodyworkout #dumbbellworkout #homeworkout
------------------------------------------------------
CHECK OUT SOME OTHER WORKOUTS
💪45 Min Dynamic Full Body - 45 MIN ENERGIZING FULL BODY DUMBBELL ...
💪45 Min Upper Body - 45 MIN UPPER BODY BUILD WORKOUT with ...
💪40 Min Lower Body - 30 MIN TOTAL LOWER BODY WORKOUT with ...
💪30 Min Upper Body EZ Bar - UPPER BODY EZ-CURL BAR WORKOUT at HOM...
------------------------------------------------------
Drop a comment below and let me know how you did with this dumbbell upper body workout! 👇💬
See you on the next one! 👊
DISCLAIMER:
If you purchase products through my links I may receive a small commission, there is no extra charge to you. If you did, Thank you! I really appreciate it!🙏 This helps me make more free workouts, guides and programs for everyone.
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.
I've added the weight I use for each exercise to give you a reference when selecting your own weights. When choosing your weight, always make sure you can perform each upper body exercise with proper form.
Focus on quality over quantity. Take your time and try to perfect your form with each exercise. If you need some more rest time just pause the video.
Follow along with me and let's CRUSH the next 60 minutes together! ✊🔥
✅ Don't forget to warm up properly before starting this workout.
Show some love, give this upper workout a 👍
------------------------------------------------------
UPPER BODY WORKOUT DETAILS
💪 Target Muscles: Back, Chest, Biceps, Shoulders, Triceps, Abs
⏱ Duration: 60 Minutes
45-60 sec work | 20 sec rest | 2 rounds | 4 blocks | finisher | 27 exercises
0:00 - Intro
BLOCK 1
0:28 - Row Hold with Push Up
1:33 - Unilateral Upper Chest Fly (Right)
2:03 - Unilateral Upper Chest Fly (Left)
2:53 - Zottman Curl Killer
3:57 - Kneeling Shoulder Press
5:03 - Tricep Press
5:32 - Skull Crushers
6:23 - Alt Pullover Knee Taps
7:37 - Round 2 (repeat)
BLOCK 2
15:03 - Alt Row with Row
16:08 - Decline Chest Press
17:13 - Outer Bicep Curl Pulses
17:48 - Kneeling Eccentric Bicep Curls
18:38 - External Rotation (Right)
19:13 - External Rotation (Left)
20:03 - Kneeling Tricep Extension
21:08 - Dumbbell Ab Pulses
22:23 - Round 2 (repeat)
BLOCK 3
29:58 - Straight Arm Bent Over Push Backs
31:03 - Kneeling Upper Chest Hex Press
32:08 - Rotating Preacher Curl (Right)
33:12 - Rotating Preacher Curl (Left)
34:18 - Alt Upright Row
35:23 - Lying Pronated Tricep Extension (Right)
36:28 - Lying Pronated Tricep Extension (Left)
37:32 - Bird Dog Crunches (Right)
38:03 - Bird Dog Crunches (Left)
39:02 - Round 2 (repeat)
BLOCK 4
48:24 - Renegade Row Push Ups
49:28 - Unilateral Concentric Press (Right)
50:33 - Unilateral Concentric Press (Left)
51:38 - Kneeling Hammer Curls
52:13 - Single Dumbbell Eccentric Curls
53:02 - Bent Arm Lateral Raises
54:08 - Tricep Dips
54:43 - Tricep Dumbbell Push Ups
55:33 - Dumbbell Reverse Bird Dog
56:48 - Round 2 (repeat)
TRI-SET FINISHER
1:04:47 - (A - Chest Flys) (B - Lateral Raises) (C - Bicep Curls)
Have a great workout!👊
------------------------------------------------------
💙 If you're loving these workouts you can support the channel here - https://www.buymeacoffee.com/chrisedi
📅 Programs - chrispecsi.com
👊 80+ Videos Dumbbell Workouts Playlist - DUMBBELL WORKOUTS AT HOME
🍎 Free Nutrition Guide - https://www.chrispecsi.com/nutrition-...
🏋️♀️ Workout Equipment - https://kit.co/chrispecsi/workout-equ...
#upperbodyworkout #dumbbellworkout #homeworkout
------------------------------------------------------
CHECK OUT SOME OTHER WORKOUTS
💪45 Min Dynamic Full Body - 45 MIN ENERGIZING FULL BODY DUMBBELL ...
💪45 Min Upper Body - 45 MIN UPPER BODY BUILD WORKOUT with ...
💪40 Min Lower Body - 30 MIN TOTAL LOWER BODY WORKOUT with ...
💪30 Min Upper Body EZ Bar - UPPER BODY EZ-CURL BAR WORKOUT at HOM...
------------------------------------------------------
Drop a comment below and let me know how you did with this dumbbell upper body workout! 👇💬
See you on the next one! 👊
DISCLAIMER:
If you purchase products through my links I may receive a small commission, there is no extra charge to you. If you did, Thank you! I really appreciate it!🙏 This helps me make more free workouts, guides and programs for everyone.
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.
2 سال پیش
در تاریخ 1401/06/03 منتشر شده
است.
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بـار بازدید شده