Upper body #3
Upper Body Strength
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8m 29s
Dumbbell only upper body workout.
Options for volume with this workout: 4 x 6-10 with supersets OR 3x6-10 with NO supersets (always 1 minute rest)
1. 1:15 superset locomotive rows and
2. 2:00 neutral grip press
3. 3:00 Lat pullover
4. 4:30 Seated shoulder press
5. 5:40 superset tricep dips (or extensions) with
6. 7:30 z curls
Up Next in Upper Body Strength
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Upper body #4
Equipment: only dumbbells! Table or chair nearby for one movement
4 sets of 6-12 reps
1. 0:30 Overhand grip row
2. Superset 1:45 chest fly + 3:00 bench dips
3. Superset 3:30 superwoman or band pull down + 4:30 single arm z-press
4. superset 5:30 lat pullover + 6:30 rocking plank -
Horizontal push + pull #2
Essentially, upper body day!
Equipment is only a pair of dumbbells. -
Upper body - gym or at home!
3 sets of MAX effort reps! Stopping when your form breaks down
1 minute rest breaks
