Upper Body

Beginner Duration 19 minutes

Target Areas: Arms, Chest

Equipment: Dumbbells, Bench, Exercise Mat

Added By Joe Gunnett

Exercises

Set 1: 1 round

Dumbbell Bench Press

12 reps

Rest

15 seconds

Set 2: 1 round

Dumbbell Bench Press

12 reps

Rest

15 seconds

Set 3: 1 round

Dumbbell Bench Press

12 reps

Rest

15 seconds

Set 4: 1 round

Bench Skull Crusher

15 reps

Rest

20 seconds

Set 5: 1 round

Bench Skull Crusher

15 reps

Rest

20 seconds

Set 6: 1 round

Bench Skull Crusher

15 reps

Rest

20 seconds

Set 7: 1 round

Bench Dumbbell Fly

5 reps

Rest

15 seconds

Set 8: 1 round

Bench Dumbbell Fly

5 reps

Rest

15 seconds

Set 9: 1 round

Bench Dumbbell Fly

5 reps

Rest

15 seconds

Set 10: 1 round

Incline Dumbbell Bench Press

12 reps

Rest

20 seconds

Set 11: 1 round

Incline Dumbbell Bench Press

12 reps

Rest

20 seconds

Set 12: 1 round

Incline Dumbbell Bench Press

12 reps

Rest

1 minute

Set 13: 1 round

Bicep Curls

12 reps

Rest

20 seconds

Set 14: 1 round

Bicep Curls

12 reps

Rest

20 seconds

Set 15: 1 round

Bicep Curls

12 reps

Rest

20 seconds

Set 16: 1 round

Hammer Curls

12 reps

Rest

20 seconds

Set 17: 1 round

Hammer Curls

12 reps

Rest

20 seconds

Set 18: 1 round

Hammer Curls

12 reps

Rest

1 minute

Set 19: 1 round

Alternating Bent Over Rows

10 reps

Rest

20 seconds

Set 20: 1 round

Alternating Bent Over Rows

10 reps

Rest

20 seconds

Set 21: 1 round

Alternating Bent Over Rows

10 reps

Rest

20 seconds

Corpse

1 minute

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Top Choice for this Workout

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Recommended Gear

Do this workout with the best exercise equipment. We recommend using a bluetooth chest strap heart rate monitor or a smartwatch for more training optimization & performance tracking.

Quickdraw Adjustable Dumbbells