45 Min UPPER BODY STRENGTH WORKOUT + CORE | Dumbbells | Chest, Back, Biceps, Triceps & Shoulders
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Unlock your true strength potential
Unlock your true strength potential with this highly effective 45 minute upper body strength workout. This meticulously designed routine, incorporating the use of dumbbells, targets and sculpts your chest, back, biceps, triceps, and shoulders, resulting in impressive muscle definition.
Elevate your core strength as you conquer a challenging array of exercises thoughtfully curated to maximize results. Join us for an invigorating session that seamlessly blends the power of dumbbells with a precise emphasis on key muscle groups. So what are you waiting for, grab your dumbbells and let's CRUSH this 45 min upper body workout together! 💪
Todays 45 minute upper body workout is divided into 3 different blocks where we will use a variety of training variables.
1️⃣Cluster Sets
2️⃣Agonists/Antagonist Supersets
3️⃣Close to Failure Sets
✅ Don't forget to warm up properly before starting this workout.
If you enjoyed it give this workout a 👍
🤝Join our FB Community Here - Facebook: 193365323577471
🗓️Download the JUNE MUSCLE MADNESS Calendar - https://bit.ly/3C5SOL8
-----------------------------------------------------
UPPER BODY WORKOUT DETAILS
Weighs used:
Chris:
40lbs/18kg
30lbs/14kg
25lbs/11kg
20lbs/9kg
15lbs/7kg
Edi:
30lbs/14kg
25lbs/11kg
20lbs/9kg
15lbs/7kg
10lbs/5kg
💪 Target Muscles: Chest, Back, Biceps, Triceps, Shoulders, Core
⏱ Duration: 45 min
45-70 sec work | 20 sec rest | 2 rounds | 3 blocks | Superset Finisher
0:00 - Intro
BLOCK 1 - CLUSTER SETS
0:26 - DB Supported Row (Right) 3x
3:51 - DB Supported Row (Left) 3x
7:17 - Chest Press 2 Sec Pause 3x
10:39 - Hammer Bicep Curl with 3 Sec Eccentric 3x
14:05 - Neutral Grip Skull Crusher 3x
17:30 - Alt Eccentric Shoulder Press 3x
20:56 - Starfish Crunches 3x
BLOCK 2 - AGONIST/ANTAGONIST SUPERSETS
24:50 - Neutral to Pronated Chest Press
25:26 - Pronated to Neutral Row
26:18 - Squatted Double Bicep Curl
26:54 - Dips or Tricep Push Ups
27:43 - Pronated to Neutral Front Raise
28:22 - Rear Delt Fly
29:11 - Plank
29:49 - Superman
30:36 - Round 2 (repeat)
BLOCK 3 - CLOSE TO FAILURE SETS (70SEC)
37:32 - Pullovers
39:02 - Chest Flys
40:30 - Alt Bicep Curls
42:00 - Kneeling Overhead Tricep Extension
43:33 - Lateral Raise
45:02 - DB Reaches
SUPERSET FINISHER
46:19 - 5 Sec Push Up Holds (60sec) + 10 Rep Push Up Burnout
Have a great workout!👊
-----------------------------------------------------
💙 If you're loving these workouts you can support the channel here - https://www.buymeacoffee.com/chrisedi
🍎Grab our Essential Nutrition Guide & Recipe eBook 👉https://chrisedi.com/en-ca/products/e...
🔥Join our 30 Day Challenge Here - 30 DAY WORKOUT CHALLENGE
💪Start our 6 Week Build Series Here - BUILD Series 1.0 // 6 Week Follow Alo...
🏋️♀️ Workout Equipment - https://kit.co/chrispecsi/workout-equ...
#upperbodyworkout #homeworkout #workout #followalong
-----------------------------------------------------
CHECK OUT SOME OF OUR WORKOUTS
💪45 Min Intense UPPER BODY WORKOUT wit...
💪1 Hour+ Hard UPPER BODY WORKOUT + WEI...
💪45 Min Ultimate UPPER BODY WORKOUT + ...
💪30 Min SHOULDERS & ABS WORKOUT + WEIG...
-----------------------------------------------------
Drop a comment below and let us know how you did with this upper body workout! 👇💬
See you on the next one! 👊
DISCLAIMER:
If you purchase products through our links we receive a small commission, there is no extra charge to you. If you did, Thank you! We really appreciate it!🙏 This helps us 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.
Elevate your core strength as you conquer a challenging array of exercises thoughtfully curated to maximize results. Join us for an invigorating session that seamlessly blends the power of dumbbells with a precise emphasis on key muscle groups. So what are you waiting for, grab your dumbbells and let's CRUSH this 45 min upper body workout together! 💪
Todays 45 minute upper body workout is divided into 3 different blocks where we will use a variety of training variables.
1️⃣Cluster Sets
2️⃣Agonists/Antagonist Supersets
3️⃣Close to Failure Sets
✅ Don't forget to warm up properly before starting this workout.
If you enjoyed it give this workout a 👍
🤝Join our FB Community Here - Facebook: 193365323577471
🗓️Download the JUNE MUSCLE MADNESS Calendar - https://bit.ly/3C5SOL8
-----------------------------------------------------
UPPER BODY WORKOUT DETAILS
Weighs used:
Chris:
40lbs/18kg
30lbs/14kg
25lbs/11kg
20lbs/9kg
15lbs/7kg
Edi:
30lbs/14kg
25lbs/11kg
20lbs/9kg
15lbs/7kg
10lbs/5kg
💪 Target Muscles: Chest, Back, Biceps, Triceps, Shoulders, Core
⏱ Duration: 45 min
45-70 sec work | 20 sec rest | 2 rounds | 3 blocks | Superset Finisher
0:00 - Intro
BLOCK 1 - CLUSTER SETS
0:26 - DB Supported Row (Right) 3x
3:51 - DB Supported Row (Left) 3x
7:17 - Chest Press 2 Sec Pause 3x
10:39 - Hammer Bicep Curl with 3 Sec Eccentric 3x
14:05 - Neutral Grip Skull Crusher 3x
17:30 - Alt Eccentric Shoulder Press 3x
20:56 - Starfish Crunches 3x
BLOCK 2 - AGONIST/ANTAGONIST SUPERSETS
24:50 - Neutral to Pronated Chest Press
25:26 - Pronated to Neutral Row
26:18 - Squatted Double Bicep Curl
26:54 - Dips or Tricep Push Ups
27:43 - Pronated to Neutral Front Raise
28:22 - Rear Delt Fly
29:11 - Plank
29:49 - Superman
30:36 - Round 2 (repeat)
BLOCK 3 - CLOSE TO FAILURE SETS (70SEC)
37:32 - Pullovers
39:02 - Chest Flys
40:30 - Alt Bicep Curls
42:00 - Kneeling Overhead Tricep Extension
43:33 - Lateral Raise
45:02 - DB Reaches
SUPERSET FINISHER
46:19 - 5 Sec Push Up Holds (60sec) + 10 Rep Push Up Burnout
Have a great workout!👊
-----------------------------------------------------
💙 If you're loving these workouts you can support the channel here - https://www.buymeacoffee.com/chrisedi
🍎Grab our Essential Nutrition Guide & Recipe eBook 👉https://chrisedi.com/en-ca/products/e...
🔥Join our 30 Day Challenge Here - 30 DAY WORKOUT CHALLENGE
💪Start our 6 Week Build Series Here - BUILD Series 1.0 // 6 Week Follow Alo...
🏋️♀️ Workout Equipment - https://kit.co/chrispecsi/workout-equ...
#upperbodyworkout #homeworkout #workout #followalong
-----------------------------------------------------
CHECK OUT SOME OF OUR WORKOUTS
💪45 Min Intense UPPER BODY WORKOUT wit...
💪1 Hour+ Hard UPPER BODY WORKOUT + WEI...
💪45 Min Ultimate UPPER BODY WORKOUT + ...
💪30 Min SHOULDERS & ABS WORKOUT + WEIG...
-----------------------------------------------------
Drop a comment below and let us know how you did with this upper body workout! 👇💬
See you on the next one! 👊
DISCLAIMER:
If you purchase products through our links we receive a small commission, there is no extra charge to you. If you did, Thank you! We really appreciate it!🙏 This helps us 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.
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