40 min UPPER BODY DUMBBELL workout Build Muscle | Chest , Back , Shoulder, Biceps , Triceps + ABS

In this 40 min UPPER BODY DUMBBELL workout Build Muscle | Chest , Back , Shoulder, Biceps , Triceps + ABS | No Repeat we will have two blocks of workout. In the first block we will be focusing on the major muscles of the upper Body: chest and the back muscles + the abdominals and in the second block will be focusing on the shoulder- , Biceps-, Triceps Muscles + the abdominals. We will be having 20x Supersets in total and will perform each movement for 45 seconds long with only 15 seconds rest between the superset movements and a 20 second rest between each superset.

The dumbbells that I am using are
2x 18kg
2x 10kg
2x 5kg

The Gear that I am using:

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You can Simply increase the intensity of this workout by using heavier weights or/and increasing the volume of the workout by doing this routine for 2x Rounds in a row.

Please make sure to do a proper warming up before starting the workout:

1. (Elevated) Chest Press (2x18kg)
2. (Elevated) Alternating Chest Press (2x18kg)
3. Elevated Pullover (2x18kg)
4. Alternating Flat Pullover (2x10kg)
5. Incline Chest Chest (2x18kg)
6. Low Hold Alt Incline Chest Press (2x18kg)
7. Landmine Row (1x18kg)
8. High Hold Alt. Row (2x10kg)
9. Locked feet Sit ups
10. Leg Raises
11. Decline Chest Press (2x18kg)
12. Alt. Decline Press (2x18kg)
13. One Arm Row 2x Count Pause R (1x18kg)
14. One Arm Row 2x Count Pause L (1x18kg)
15. (Elevated) Dumbbell chest fly (2x10kg)
16. Wide Push Ups (BW)
17. Bent over Wide Row (2x10kg)
18. Alt. Upright Row (2x10kg)
19. Locked Twist Sit up
20. Leg Raise Hip Lift
21. Single leg Full Stop Push Up
22. Decline Chest Fly (2x10kg)
23. Bent Over Row (2x18kg)
24. Strict Alt. Rows (2x18kg)

Water Break

25. Strict Overhead Press (1x18kg)
26. Alternating Twist Press (2x10kg)
27. High hold Alternating Curl (2x10kg)
28. Alternating Twist Curl (2x10kg)
29. (elevated) BHN Extension (1x18kg)
30. Narrow Flat Triceps Press (2x10kg)
31. Dynamic Side Plank R
32. Dynamic Side Plank L
33. Side Raise 1-2 Delayed Down (2x5kg)
34. Alternating Full Front Raises (2x5kg)
35. Alt. Full Hammer Curl (2x10kg)
36. Single Dumbbell Hanging Narrow curl (1x18kg)
37. Dips (2x18kg)
38. Lying Chin Extension (1x18kg)
39. Core twist (1x10kg)
40. Pick up & Drop Crunch (1x5kg)

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[titowwe]

Just for the récord, basic, doesn't mean easy, great workout Daniel

[kishanarya]

40 mins,
Now even 4 kg dumbbell is unliftable .
This is a true muscle builder
💪💪🔥

[alessiotraverso]

Now I do it !!! From Italy happy new year

[davidthenewmultibillionair]

so wonderful, so beautiful workout. Thank you Sir.

[rachelleep.s]

Happy New Year to you Daniel❤️ keep making awesome videos

[piccolashortcake]

These basic gains moves of your's are much more hurting (in a positive way) than the advance version of many other fitness professionals.. This feels like a new year new me programme with those intensely effective same old moves.. Thank you sir for this upper body killer workout session of today 🙏❤💪

[nhathango]

What a solid upper body workout! Thanks Daniel! 🙂

[MV-skxr]

Pretty nutritious workout! Thank you sir.

[stefanorossi]

Your workouts are perfect: reps, rest, music!!!!

[anilsaxena]

Great upper body workout. Those side planks though…so hard. 🎉

[mel]

I can’t re-like this so I’ll drop a 👍🏻here

[giselemanna]

Loved this workout, I love the blocks. good❤

[larryjones]

Thanks again for this challenging workout! For someone on a limited budget, these free workouts are a Godsend! Deeply appreciative!

[chijioke]

Happy new year Daniel. Great to have u back so soon. Did u change your lighting and camera. This video seemed dark. Even your plant was dark not green. Again, I am glad to have u back so soon

[taylorkanehair]

Awesome as always. Thanks for kicking my ass!

[nicksabb]

Very sweaty one in my garage! Loved it though 🙌

[Deborah]

Yet another great workout - time always goes by so fast when doing your workouts, the music was great as well. Thank you!

[adamcdavis]

Best upper body workout I’ve done in a long time!!

[ellastarobin]

Thank you so much.i love your workout. I used to exercise with other professionals, but your ' is fantastic.
I am 74 and I workout the whole my life. Thanks again and I will find something else from you

[jbazuin]

Excellent. Love the consistency of Daniel