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This 25 minute upper body workout with dumbbells and bodyweight will test your endurance and help you to build strong, lean upper body muscles. This workout is broken down into 5 sets with 5 exercises per set. We’ll start out by working out the shoulders then the back, chest, biceps and we’ll finish with the triceps. If you are looking for a great upper body workout at home, we’ve got you covered.
For this upper body dumbbell workout, choose weights that are heavy enough to build strength but not so heavy that you can’t complete each round. Move up or down as needed throughout the exercise to get the best possible workout for you.
**SCROLL FOR WORKOUT DETAILS**
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Workout Details:
⏱️ Duration: 30 minute workout + 4 minute cool down
🏋️♂️ Equipment: 2-3 sets of dumbbells and a non-slip workout mat
💪🏽 Dumbbell: For reference only, I’m using 10, 20 & 30 lb / 7, 9 & 14 kg dumbbells
⏱️ Intervals: 45 seconds work, 15 seconds rest
5 Sets: SHOULDERS, BACK, CHEST, BICEPS AND TRICEPS – Full Upper Body Workout with Dumbbells
WORKOUT DETAILS
1ST SET: SHOULDERS
0:20 Arnold Press
1:20 Plank Shoulder Taps
2:20 Push Press
3:20 Front to Lateral Raise
4:20 Around the World
2ND SET: BACK
5:20 Bent Over Row
6:20 Upright Row
7:20 Supine Row
8:20 Sweeps (R)
9:20 Sweeps (L)
3RD SET: CHEST
10:20 Chest Press
11:20 ISO Hold Press (R)
12:20 ISO Hold Press (L)
13:20 Flyes
14:20 Diamond Press
4TH SET: BICEPS
15:20 Alternating Hammer Curls
16:20 Wide Curls
17:20 Drag Curls
18:20 Cross Body Curls
19:20 Static Hold Curls
5TH SET: TRICEPS
20:20 Diamond Push Ups
21:20 Front Tricep Extensions
22:20 Overhead Extensions
23:20 Tricep Kickbacks
24:20 Narrow Push Ups
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DISCLAIMER: Before starting any workout, consult your doctor to ensure it’s safe for you. Understand that participation in any exercise carries inherent risks of injury. By engaging in this video’s exercises, you acknowledge these risks and voluntarily assume full responsibility, releasing TIFF x DAN from any liability for potential harm. Some video links are affiliate links, meaning we may earn a small commission on qualifying purchases. Your decision to purchase is always your own, and your support is greatly appreciated!
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