The ULTIMATE UPPER BODY DUMBBELL WORKOUT | 40 MINUTES (Home Muscle Building Routine)

Today's 40 minute upper body dumbbell workout will help you build muscle and strength from home. You will want to use dumbbells that are heavy enough to challenge you with each upper body exercise but still allow you to use proper form. If you want to build a strong upper body using dumbbells, this workout is for you. There is no bench required for this home workout.

This workout was designed to split the upper body into 5 different blocks. We will perform 3-4 exercises each block for 2 rounds before moving onto the next block.

1. Chest
2. Back
3. Shoulders
4. Biceps & Triceps
5. Core

I will demonstrate how to perform each upper body exercise in this workout so all you need to do is follow along and let's CRUSH this together! 🔥

✅ Don't forget to warm up properly before starting this workout.

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UPPER BODY WORKOUT DETAILS

💪 Target Muscles: Chest, Back, Shoulders, Biceps, Triceps, Core
⏱ Duration: 40 Minutes

40 sec work | 20 sec rest | 2 rounds | 5 blocks | finisher | 19 exercises

0:00 - Intro

BLOCK 1 (CHEST)
0:28 - Chest Press
1:28 - Chest Fly
2:28 - Decline Press
3:24 - Round 2 (repeat above)

BLOCK 2 (BACK)
6:38 - Single Arm Row Right
7:23 - Single Arm Row Left
8:22 - Pullovers
9:23 - W Raise
10:20 - Round 2 (repeat above)

BLOCK 3 (SHOULDERS)
14:17 - Kneeling Shoulder Press
15:18 - Lateral Raises
16:18 - Front Raises
17:14 - Round 2 (repeat above)

BLOCK 4 (BICEP/TRICEP)
20:28 - Skull Crushers
21:28 - Kneeling Bicep Curls
22:28 - Kneeling Overhead Extension
23:28 - Preacher Curl Right
24:13 - Preacher Curl Left
25:09 - Round 2 (repeat above)

BLOCK 5 (CORE)
30:08 - Cross Punches
31:08 - Kneeling Sledgehammers
32:08 - Oblique Crunches Right
32:53 - Oblique Crunches Left
33:49 - Round 2 (repeat above)

37:18 - FINISHER

Have a great workout! 👊

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Check out these other dumbbell workouts

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Drop a comment below and let me know how you did with this dumbbell upper body workout! 👇💬

See you on the next one! 👊

DISCLAIMER:

If you purchase products through my links I may receive a small commission, there is no extra charge to you. If you did, Thank you! I really appreciate it!🙏 This helps me make more free workouts, guides and programs for everyone.

Before starting any workout/exercise program it is important to check with your physician to see if you are able to participate. If you engage in any exercise/workout or program you agree that you do so at your own risk and assume all risk of injury to yourself.

[ChrisEdi]

Thanks for watching! 🤝 Drop a comment let me know how it goes. LIKE & SUBSCRIBE if you enjoyed this workout! 👊

[sportymum]

Done 💪
I love the combo of upper body and core .
It was brutally challenging, and yet so satisfying at the same time.
I hope more people discover you incredibly good channel.

[markflannery]

Oh YEAH BABY! Another one smashed 💪. Cheers Chris!

[aranxalopezavitia]

Hey Chris! I love your upperbody workouts. I just completed this one and your sledgehammers definitely killed my core haha. Thank you!

[kishanarya]

Day 33 ✔️
The best upper body workout ever performed.
Shoulders and chest just 🔥🔥🥵

[OUTTAIDEAS]

Nice one. The notes addition is helpful as Im usually listening to music. Cheers.

[Etereosi]

Thanks guys. . Your workouts are always very well though out 👍

[vulcansigurd]

Hey Chris! I've been watching your channel for quite a while. You've really been quite an inspiration for me to transform my physique. I was just wondering how do you summon the motivation and focus to crush your workouts?

[elenixaris]

Great work out coach i took it to the end with passion

[juliam]

What a great workout video, love the music, love the workout format, I've injured my knee and will be doing knee- free workouts for a while, and this video was fantastically easy to adopt to sitting/ laying down only. I got a good workout. Thank you!

[chasetokutaro]

This was a very satisfying workout session to knockout before bedtime! 🔥 🛏

[maureenjardim]

Looks like a great workout 🙌
Would it be possible in future to let us know for reference sake how many pounds / kg's each weight you're using is please? 🙏

[shankarkhatri]

I'm watching n follow u from Nepal🇳🇵really a beautiful country, country of mt. Everest and a place where lord buddha was born!!!