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BUILD MUSCLE AT HOME! | 30-minute Upper Body Strength Training with Dumbbells
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This is an upper-body strength workout focused on the chest and back to build muscle! We have 30 minutes to work through 12 different exercises in a fun format!
You will only need dumbbells for this workout and optional wrist weights! Aim to lift moderately heavy to heavy to maximize muscle growth and definition!
30-MINUTE UPPER BODY STRENGTH TRAINING WORKOUT STRUCTURE & EXERCISES
EQUIPMENT NEEDED:
- DUMBBELLS- I used a range from 10lbs to 25lbs / 4.5kg to 11.3kg. When selecting a weight for this workout, you want to lift on the heavier side! The weight you pick is relative to you and the exercise!
- EXERCISE MAT
OPTIONAL EQUIPMENT
-EXERCISE BENCH/BOX
- WRIST WEIGHTS
STRUCTURE:
-3 FOCUS ROUNDS REPEATED 2 TIMES EACH
ROUND STRUCTURE:
-WORK FOR 60 SECONDS
-REST FOR 20 SECONDS
-3 SHORT EXERCISES:
-WORK FOR 30 SECONDS
-REST FOR 10 SECONDS
-REST BETWEEN EXERCISES 20 SECONDS
EXERCISES:
-ROUND 1 & 4
-NARROW GRIP ROW
-SINGLE ARM ROW
-SINGLE ARM ROW (OTHER SIDE)
-REVERSE GRIP ROW
-NARROW GRIP ROW PULSES
-ROUND 2 & 5
-CHEST PRESS
-CHEST FLY
-DUMBBELL SQUEEZE CHEST PRESS
-REVERSE GRIP CHEST PRESS
-CHEST PRESS PULSES
-ROUND 3 & 6
-PULLOVER
-REAR DELT FLY
-PUSH-UP
-RENEGADE ROW
-PULLOVER PULSES
I am so glad you joined me for this workout! It's always better to workout with a friend!
Kaleigh
MY LINKS:
Some of the links listed above are affiliate links and if you make a purchase through the link, I may make a small commission, this is free for you, but really does help support these workouts for you! Thank you in advance, it is very much appreciated!
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🔴 DISCLAIMER 🔴 When beginning any fitness workout or regimen, it is essential to consult your physician to ensure this program is right for you. Do not start this program if your healthcare provider advises otherwise. Any exercises or information on this channel, through videos or comments, is to be used at your own risk. Kaleigh Cohen Fitness will not be responsible or liable for any harm, damage, or injury as a result of any information provided.
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