Build Muscle Recommended program

Dumbbell Upper Body

A complete upper-body day with a pair of dumbbells and the floor: presses, rows, shoulders and arms. Alternate it with the dumbbell lower-body day for an easy four-day week.

11exercises

38min

23sets

0Done ×

Start workout

Training flow

Warm-up 2 exercises

Arm Circles

1 sets 30s Shoulders

rest 10s

Inchworm

1 sets 6 reps Hamstrings

rest 15s

Main 7 exercises

Dumbbell Floor Press

3 sets 8-12 reps Chest

rest 75s

Dumbbell Bent-Over Row

3 sets 8-12 reps Upper Back

rest 75s

Standing Dumbbell Shoulder Press

3 sets 8-12 reps Shoulders

rest 75s

Dumbbell Rear Delt Row

3 sets 12-15 reps Upper Back

rest 60s

Dumbbell Lateral Raise

3 sets 12-15 reps Shoulders

rest 45s

Dumbbell Biceps Curl

2 sets 8-12 reps Biceps

rest 45s

Dumbbell Overhead Triceps Extension

2 sets 10-12 reps Triceps

rest 45s

Cool-down 2 exercises

Doorway Chest Stretch

1 sets 30s Chest

rest 10s

Cross-Body Shoulder Stretch

1 sets 30s Shoulders

rest 10s