1 HOUR SOLID UPPER BODY DUMBBELL WORKOUT at HOME
10.5 هزار بار بازدید -
2 سال پیش
-
Get ready for a solid
Get ready for a solid 1 hour upper body workout with dumbbells! This dumbbell upper body routine will help you gain strength and build muscle from home.
For each upper body exercise I've added the weight I used 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, slow down those eccentrics and try to perfect your form for each upper body movement.
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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DUMBBELL UPPER BODY WORKOUT DETAILS
💪 Target Muscles: Back, Chest, Biceps, Shoulders, Triceps
⏱ Duration: 60 Minutes
45-60 sec work | 20 sec rest | 2 rounds | 4 blocks | Superset Finisher
0:00 - Intro
BLOCK 1
0:32 - Alt Bent Over Rows
1:07 - Pulldown Holds
1:57 - Close Grip Fly Press
3:02 - Kneeling Pre-Set Iso Curl Hold
3:18 - Kneeling Alt Bicep Curls
4:22 - Kneeling Alt Bent Arm Lateral Raises
5:27 - Skull Crushers Neutral Grip
6:42 - Round 2 (repeat)
BLOCK 2
13:08 - Row Hold to RDL
14:12 - Alt Eccentric Floor Press
15:17 - Concentration Curl Heavy - Right
15:52 - Concentration Curl Drop Set - Right
16:42 - Concentration Curl Heavy - Left
17:17 - Concentration Curl Drop Set - Left
18:07 - Strict Neutral Grip Shoulder Press
19:12 - Alt Tricep Floor Press
20:27 - Round 2 (repeat)
BLOCK 3
28:02 - Alt Plank Press
29:07 - Floor Chest Press
29:37 - Pullovers
30:27 - Alt Hammer Iso Hold - Right
31:17 - Alt Hammer Iso Hold - Left
32:07 - Eccentric Lateral Raise Variation
33:12 - Skull Crushers Pronated Grip
34:27 - Round 2 (repeat)
BLOCK 4
41:08 - Unilateral Dead-Stop Row Right
42:12 - Unilateral Dead-Stop Row Left
43:17 - Dead-Stop Floor Press
44:22 - Kneeling Alt Reverse Curls
45:28 - Unilateral Kneeling Arnold Press - Right
46:32 - Unilateral Kneeling Arnold Press - Left
47:37 - Lying Tricep Extension - Right
48:42 - Lying Tricep Extension - Left
49:57 - Round 2 (repeat)
SUPERSET FINISHER
58:37 - (A1 60sec Farmers Walk) (A2 Push Ups)
Have a great workout!👊
---------------------------------------------------
💙 If you're loving these workouts you can support the channel here - https://www.buymeacoffee.com/chrisedi
📅 Programs - chrispecsi.com
👊 90+ 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 #followalong
---------------------------------------------------
CHECK OUT SOME OTHER UPPER BODY DUMBBELL WORKOUTS
💪60 Min Upper Body - 1 HOUR UPPER BODY DUMBBELL WORKOUT (H...
💪40 Min Upper Body - 40 MIN UPPER BODY BUILD WORKOUT with ...
💪40 Min Chest & Arms - 40 MIN UPPER BODY BUILD WORKOUT | CHE...
💪40 Min Back & Biceps - 40 MIN BEASTMODE BACK & BICEPS WORKO...
---------------------------------------------------
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.
For each upper body exercise I've added the weight I used 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, slow down those eccentrics and try to perfect your form for each upper body movement.
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 👍
---------------------------------------------------
DUMBBELL UPPER BODY WORKOUT DETAILS
💪 Target Muscles: Back, Chest, Biceps, Shoulders, Triceps
⏱ Duration: 60 Minutes
45-60 sec work | 20 sec rest | 2 rounds | 4 blocks | Superset Finisher
0:00 - Intro
BLOCK 1
0:32 - Alt Bent Over Rows
1:07 - Pulldown Holds
1:57 - Close Grip Fly Press
3:02 - Kneeling Pre-Set Iso Curl Hold
3:18 - Kneeling Alt Bicep Curls
4:22 - Kneeling Alt Bent Arm Lateral Raises
5:27 - Skull Crushers Neutral Grip
6:42 - Round 2 (repeat)
BLOCK 2
13:08 - Row Hold to RDL
14:12 - Alt Eccentric Floor Press
15:17 - Concentration Curl Heavy - Right
15:52 - Concentration Curl Drop Set - Right
16:42 - Concentration Curl Heavy - Left
17:17 - Concentration Curl Drop Set - Left
18:07 - Strict Neutral Grip Shoulder Press
19:12 - Alt Tricep Floor Press
20:27 - Round 2 (repeat)
BLOCK 3
28:02 - Alt Plank Press
29:07 - Floor Chest Press
29:37 - Pullovers
30:27 - Alt Hammer Iso Hold - Right
31:17 - Alt Hammer Iso Hold - Left
32:07 - Eccentric Lateral Raise Variation
33:12 - Skull Crushers Pronated Grip
34:27 - Round 2 (repeat)
BLOCK 4
41:08 - Unilateral Dead-Stop Row Right
42:12 - Unilateral Dead-Stop Row Left
43:17 - Dead-Stop Floor Press
44:22 - Kneeling Alt Reverse Curls
45:28 - Unilateral Kneeling Arnold Press - Right
46:32 - Unilateral Kneeling Arnold Press - Left
47:37 - Lying Tricep Extension - Right
48:42 - Lying Tricep Extension - Left
49:57 - Round 2 (repeat)
SUPERSET FINISHER
58:37 - (A1 60sec Farmers Walk) (A2 Push Ups)
Have a great workout!👊
---------------------------------------------------
💙 If you're loving these workouts you can support the channel here - https://www.buymeacoffee.com/chrisedi
📅 Programs - chrispecsi.com
👊 90+ 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 #followalong
---------------------------------------------------
CHECK OUT SOME OTHER UPPER BODY DUMBBELL WORKOUTS
💪60 Min Upper Body - 1 HOUR UPPER BODY DUMBBELL WORKOUT (H...
💪40 Min Upper Body - 40 MIN UPPER BODY BUILD WORKOUT with ...
💪40 Min Chest & Arms - 40 MIN UPPER BODY BUILD WORKOUT | CHE...
💪40 Min Back & Biceps - 40 MIN BEASTMODE BACK & BICEPS WORKO...
---------------------------------------------------
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 1401/07/06 منتشر شده
است.
10,566
بـار بازدید شده