45 MIN UPPER BODY BUILD WORKOUT with DUMBBELLS
6.5 هزار بار بازدید -
2 سال پیش
-
Get ready for a killer
Get ready for a killer Upper Body Dumbbell Workout that will help you build muscle from home. This is the perfect home dumbbell workout to grow your back, chest, shoulders, biceps and triceps!
I will demonstrate how to perform each upper body exercise in this workout so all you need to do is follow along and let's CRUSH this upper workout together!
✅ Be sure to get a good warm up in before starting the workout
✅ I've added the dumbbell weight I used for each exercise during the workout to give you a reference when selecting your weights.
✅ Quality over Quantity for reps. Slow down those eccentrics.
✅ Instead of focusing on lifting the weight, focus on training the muscle. Let's work on building that mind-muscle connection.
Have a great workout! 👊
Show some love give this workout a👍
🔔Join the team SUBSCRIBE here - @chrisedi
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UPPER BODY DUMBBELL WORKOUT DETAILS
💪 Target Muscles: Back, Chest, Biceps, Triceps, Shoulders
⏱ Duration: 45 Minutes
45 sec work | 20 sec rest | 2 rounds | 3 blocks | finisher | 21 exercises
0:00 - Intro
BLOCK 1
0:28 - Close Grip Row (2 Sec Hold)
1:33 - Unilateral Chest Press (Right)
2:23 - Unilateral Chest Press (Left)
3:28 - Standing Zottman Curls
4:33 - Pronated Grip Skull Crushers
5:38 - Kneeling Alt Shoulder Press
6:53 - Round 2 (repeat)
BLOCK 2
13:48 - Unilateral Lawn Mower Row (Right)
14:53 - Unilateral Lawn Mower Row (Left)
15:58 - Eccentric Chest Fly
17:03 - Kneeling Preacher Curl (Right)
18:08 - Kneeling Preacher Curl (Left)
19:13 - Lying Single Dumbbell Tricep Extension
20:18 - Unilateral Lateral Raise (Right)
21:23 - Unilateral Lateral Raise (Left)
22:38 - Round 2 (repeat)
BLOCK 3
31:43 - Wide Row Pronated Grip
32:48 - Alt Constant Tension Chest Press
33:53 - Kneeling Single Dumbbell Eccentric Curl
34:58 - Lying Tricep Extension Pronated Grip (Right)
36:03 - Lying Tricep Extension Pronated Grip (Left)
37:08 - Alt Front Raises
38:23 - Round 2 (repeat)
FINISHER
44:36 - 60 Sec Chest Press (AMRAP)
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💙 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...
💪 Supplements - https://kit.co/chrispecsi/supplements
#upperbodyworkout #dumbbellworkout #homeworkout #followalong #crushit
--------------------------------------------------
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 will demonstrate how to perform each upper body exercise in this workout so all you need to do is follow along and let's CRUSH this upper workout together!
✅ Be sure to get a good warm up in before starting the workout
✅ I've added the dumbbell weight I used for each exercise during the workout to give you a reference when selecting your weights.
✅ Quality over Quantity for reps. Slow down those eccentrics.
✅ Instead of focusing on lifting the weight, focus on training the muscle. Let's work on building that mind-muscle connection.
Have a great workout! 👊
Show some love give this workout a👍
🔔Join the team SUBSCRIBE here - @chrisedi
--------------------------------------------------
UPPER BODY DUMBBELL WORKOUT DETAILS
💪 Target Muscles: Back, Chest, Biceps, Triceps, Shoulders
⏱ Duration: 45 Minutes
45 sec work | 20 sec rest | 2 rounds | 3 blocks | finisher | 21 exercises
0:00 - Intro
BLOCK 1
0:28 - Close Grip Row (2 Sec Hold)
1:33 - Unilateral Chest Press (Right)
2:23 - Unilateral Chest Press (Left)
3:28 - Standing Zottman Curls
4:33 - Pronated Grip Skull Crushers
5:38 - Kneeling Alt Shoulder Press
6:53 - Round 2 (repeat)
BLOCK 2
13:48 - Unilateral Lawn Mower Row (Right)
14:53 - Unilateral Lawn Mower Row (Left)
15:58 - Eccentric Chest Fly
17:03 - Kneeling Preacher Curl (Right)
18:08 - Kneeling Preacher Curl (Left)
19:13 - Lying Single Dumbbell Tricep Extension
20:18 - Unilateral Lateral Raise (Right)
21:23 - Unilateral Lateral Raise (Left)
22:38 - Round 2 (repeat)
BLOCK 3
31:43 - Wide Row Pronated Grip
32:48 - Alt Constant Tension Chest Press
33:53 - Kneeling Single Dumbbell Eccentric Curl
34:58 - Lying Tricep Extension Pronated Grip (Right)
36:03 - Lying Tricep Extension Pronated Grip (Left)
37:08 - Alt Front Raises
38:23 - Round 2 (repeat)
FINISHER
44:36 - 60 Sec Chest Press (AMRAP)
--------------------------------------------------
💙 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...
💪 Supplements - https://kit.co/chrispecsi/supplements
#upperbodyworkout #dumbbellworkout #homeworkout #followalong #crushit
--------------------------------------------------
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 1401/05/09 منتشر شده
است.
6,583
بـار بازدید شده