1 Hour UPPER BODY WORKOUT with DUMBBELLS + CORE | 6 Week Build Series - Day 15
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Welcome to Day 15 of
Welcome to Day 15 of our 6 Week Build workout program. Todays workout will focus on the Upper Body & Core using dumbbells. This workout will help you build muscle and gain strength with your upper body from home.
For reference we have added the weight we used before each exercise begins. When selecting your dumbbells, always make sure you can perform each exercise with proper form before going up in weight.
Let's go for quality over quantity for reps. When performing each exercise focus on the muscle being worked and go at your own pace. Make each workout your own. If you need some extra rest time just hit pause and continue when you're ready. Everyone's fitness level will be different, just focus on challenging yourself each workout, stay consistent and you will see progress.
All the workouts in this 6 Week Build Series workout program are follow along so all you have to do is join in and let's CRUSH this 60 Min Upper Body Workout together!
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UPPER BODY WORKOUT DETAILS
💪 Target Muscles: Chest, Back, Shoulders, Biceps, Triceps, Core
⏱ Duration: 60 Min
40-80 sec work | 20 sec rest | Finisher | Day 15 - 6 Week Build
0:00 - Intro
BLOCK 1
0:30 - Lawn Mower Row (Right)
1:30 - Lawn Mower Row (Left)
2:30 - Triple Fly with Press
3:30 - Preacher Curl (Right)
4:31 - Preacher Curl (Left)
5:30 - Rear Delt Row (Right)
6:05 - Front Raise (Right)
6:40 - Neutral Press (Right)
7:30 - Rear Delt Row (Left)
8:05 - Front Raise (Left)
8:41 - Neutral Press (Left)
9:30 - Skull Crushers
10:30 - Commando with Plank
11:30 - Round 2 (repeat)
BLOCK 2
23:35 - Close Rows
24:10 - Straight Arm Push Backs
25:01 - Neutral Chest Press
25:31 - Chest Press
26:20 - Pre Set Iso Hold
26:35 - Alt Hammer Curls
27:36 - Kneeling Alt Hammer Curls
28:35 - Tricep Kickback (Right)
29:35 - Tricep Kickback (Left)
30:37 - Reverse Bird Dog
31:34 - Round 2 (repeat)
BLOCK 3
40:40 - Alt Row Variation with RDL
41:41 - Fly Press
42:17 - Pullovers
43:05 - Outer Bicep Curl
43:35 - Alt Bicep Curl
44:24 - Single Dumbbell Front Press
45:25 - Cross Body Tricep Extension (Right)
46:25 - Cross Body Tricep Extension (Left)
47:25 - Alt Low Fly
48:25 - Dumbbell Pass Throughs
49:21 - Round 2 (repeat)
FINISHER
59:19 - AMRAP Push Ups 60 sec
Have a great workout!👊
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💙 If you're loving these workouts you can support the channel here - https://www.buymeacoffee.com/chrisedi
📅 Download the 6 Week Build Series Calendar & Guide Here - https://chrisedi.com/
👊 100+ Videos Dumbbell Workouts Playlist - DUMBBELL WORKOUTS AT HOME
🏋️♀️ Workout Equipment - https://kit.co/chrispecsi/workout-equ...
#upperbodyworkout #6weekbuildseries #homeworkout #followalong
-----------------------------------------------------
Drop a comment below and let us know how you did with this 1 hour upper body dumbbell workout! 👇💬
See you on the next one! 👊
DISCLAIMER:
If you purchase products through our links we may 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.
For reference we have added the weight we used before each exercise begins. When selecting your dumbbells, always make sure you can perform each exercise with proper form before going up in weight.
Let's go for quality over quantity for reps. When performing each exercise focus on the muscle being worked and go at your own pace. Make each workout your own. If you need some extra rest time just hit pause and continue when you're ready. Everyone's fitness level will be different, just focus on challenging yourself each workout, stay consistent and you will see progress.
All the workouts in this 6 Week Build Series workout program are follow along so all you have to do is join in and let's CRUSH this 60 Min Upper Body Workout together!
--------------------------------------------------------
UPPER BODY WORKOUT DETAILS
💪 Target Muscles: Chest, Back, Shoulders, Biceps, Triceps, Core
⏱ Duration: 60 Min
40-80 sec work | 20 sec rest | Finisher | Day 15 - 6 Week Build
0:00 - Intro
BLOCK 1
0:30 - Lawn Mower Row (Right)
1:30 - Lawn Mower Row (Left)
2:30 - Triple Fly with Press
3:30 - Preacher Curl (Right)
4:31 - Preacher Curl (Left)
5:30 - Rear Delt Row (Right)
6:05 - Front Raise (Right)
6:40 - Neutral Press (Right)
7:30 - Rear Delt Row (Left)
8:05 - Front Raise (Left)
8:41 - Neutral Press (Left)
9:30 - Skull Crushers
10:30 - Commando with Plank
11:30 - Round 2 (repeat)
BLOCK 2
23:35 - Close Rows
24:10 - Straight Arm Push Backs
25:01 - Neutral Chest Press
25:31 - Chest Press
26:20 - Pre Set Iso Hold
26:35 - Alt Hammer Curls
27:36 - Kneeling Alt Hammer Curls
28:35 - Tricep Kickback (Right)
29:35 - Tricep Kickback (Left)
30:37 - Reverse Bird Dog
31:34 - Round 2 (repeat)
BLOCK 3
40:40 - Alt Row Variation with RDL
41:41 - Fly Press
42:17 - Pullovers
43:05 - Outer Bicep Curl
43:35 - Alt Bicep Curl
44:24 - Single Dumbbell Front Press
45:25 - Cross Body Tricep Extension (Right)
46:25 - Cross Body Tricep Extension (Left)
47:25 - Alt Low Fly
48:25 - Dumbbell Pass Throughs
49:21 - Round 2 (repeat)
FINISHER
59:19 - AMRAP Push Ups 60 sec
Have a great workout!👊
-----------------------------------------------------
💙 If you're loving these workouts you can support the channel here - https://www.buymeacoffee.com/chrisedi
📅 Download the 6 Week Build Series Calendar & Guide Here - https://chrisedi.com/
👊 100+ Videos Dumbbell Workouts Playlist - DUMBBELL WORKOUTS AT HOME
🏋️♀️ Workout Equipment - https://kit.co/chrispecsi/workout-equ...
#upperbodyworkout #6weekbuildseries #homeworkout #followalong
-----------------------------------------------------
Drop a comment below and let us know how you did with this 1 hour upper body dumbbell workout! 👇💬
See you on the next one! 👊
DISCLAIMER:
If you purchase products through our links we may 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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