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Description

Get ready to build that upper body into a head turning masterpiece! The ladies won't be able to keep their eyes off your guns after an upper body program of this caliber. All you need is a pair (or pairs) of moderate-heavy dumbbells, the rest of the exercises are body weight only. Keep in mind that proper nutrition will get you where you want to be faster, as you strive for that "Well Built Upper".


Exercises

Set 1: 1 round
Plank with Shoulder Taps
Plank with Shoulder Taps
1 minute
Elbows to Hands Plank
Elbows to Hands Plank
1 minute
Rest
Rest
20 seconds
Chest Openers
Chest Openers
1 minute
Rest
Rest
20 seconds

Set 2: 3 rounds
Down Unders
Down Unders
1 minute
Rest
Rest
15 seconds
Dumbbell Bent Over Rows
Dumbbell Bent Over Rows
1 minute
Rest
Rest
15 seconds
Overhead Press
Overhead Press
1 minute
Rest
Rest
15 seconds
Dumbbell Rear Lateral Raises
Dumbbell Rear Lateral Raises
1 minute
Rest
Rest
15 seconds
Dumbbell Upright Rows
Dumbbell Upright Rows
1 minute
Rest
Rest
20 seconds

Set 3: 1 round
Dumbbell Lateral Shoulder Raises
Dumbbell Lateral Shoulder Raises
1 minute
Rest
Rest
10 seconds
Hammer Curls
Hammer Curls
1 minute
Rest
Rest
10 seconds
Max Rep Push-Ups
Max Rep Push-Ups
1 minute
Rest
Rest
10 seconds
Tricep Extensions
Tricep Extensions
1 minute
Rest
Rest
20 seconds

Set 4: 1 round
Dumbbell Renegade Rows
Dumbbell Renegade Rows
1 minute
Rest
Rest
30 seconds
Renegade Row with Push-up
Renegade Row with Push-up
1 minute


Appears In



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