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Free Moderate Workout

Well Built Upper

Moderate   30 minutes

Target Areas: Upper Body

Equipment: Dumbbells, Barbell

Well Built Upper
Tags
Full Gym Workouts Upper Body Workouts Dumbbell Workouts Barbell Workouts
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
Hold your body in a very straight line keeping your abs and glutes contracted.
Elbows to Hands Plank
1 minute
Rest
Rest
20 seconds
Feel your chest and shoulders open up as you take in several deep breaths from your belly.
Chest Openers
1 minute
Rest
Rest
20 seconds

Set 2: 3 rounds
Down Unders
Down Unders
1 minute
Stand tall with a pair of dumbbells in your hands.
Rest
15 seconds
Bend at the waist, bend your elbows and pull the dumbbells to your rib cage. Start the row, by tensing up your back muscles first, then pulling with your lats before activating your biceps and deltoids.
Dumbbell Bent Over Rows
1 minute
Rest
Rest
15 seconds
Overhead Press
Overhead Press
1 minute
Hold two dumbbells at your sides with your arms down, next to your hips.
Rest
15 seconds
Contract your shoulder blades together as you draw the dumbbells out and back, keeping a slight bend at the elbow.
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
Lower the dumbbells back down and repeat.
Dumbbell Lateral Shoulder Raises
1 minute
Stand tall with a pair of dumbbells in your hands.
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
Row your right arm and the dumbbell close to your right side then lower the dumbbell back to the floor. Engage your core to keep your body still.
Dumbbell Renegade Rows
1 minute
Rest
Rest
30 seconds
Renegade Row with Push-up
Renegade Row with Push-up
1 minute

Appears In

arms
Arms

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Quickdraw Adjustable Dumbbells
Top Choice for this Workout

Quickdraw Adjustable Dumbbells

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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.

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Workout Categories

Featured

Featured

weight loss

Weight Loss

abs & core

Abs & Core

bodyweight

Bodyweight

youtube

YouTube

community created

Community Created

weightlifting

Weightlifting

interval timers

HIIT

cardio

Cardio

toning

Toning

full body

Full Body

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