Workouts
Dumbbell upper body workout
Dumbbell upper body workout is a 35-minute workout for intermediate level with dumbbells, bench: Dumbbell bench press (4 × 8–10), One-arm row (4 × 8–10 a side), Seated shoulder press (3 × 8–10), Lateral raise (3 × 12–15).
| Time | 35 minutes |
|---|---|
| Level | Intermediate |
| Equipment | Dumbbells, bench |
The workout
| Exercise | Sets × reps | Rest |
|---|---|---|
| Dumbbell bench press | 4 × 8–10 | 2 min |
| One-arm row | 4 × 8–10 a side | 90 s |
| Seated shoulder press | 3 × 8–10 | 90 s |
| Lateral raise | 3 × 12–15 | 60 s |
| Hammer curl | 2 × 10–12 | 60 s |
| Overhead triceps extension | 2 × 10–12 | 60 s |
How to do it well
- Pair it with a lower day for a simple four-day week.
- Use the same weights for a few weeks and add reps before you add weight.
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*Start lighter than you think, and stop if something hurts. This is general training information, not medical advice.*
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Keep reading
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