20 Minute Dumbbell Chest/Arms/Shoulders/Back Workout | Upper Body Build | Faster Fat Loss™

Google Sheet Workout Export

By Blue Star Nutraceuticals

Experience Intermediate (2-3 years)
Time 5 minutes/day

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Average Exertion
Average Cardio Intensity

Rob Riches here from Blue Star Nutraceuticals with this week’s Faster Fat Loss™ workout. Today I’m running you through a fast and furious circuit style upper body dumbbell challenge that pits you against the clock.

Ready to see what 20-minutes of high intensity can do for you?

This is The Upper Body Build

Let’s get to it!

1:55​ Workout Info:

For this workout you’ll perform 5 exercises, for 5 reps of each, in circuit fashion.

That means you’ll perform one set of exercise 1, then move on to exercise 2 and continue until all 5 exercises are complete.

Once all 5 exercises are complete, that’s the end of round one.

You should use a weight that is around 80% of your 1 rep max.

So if you can row 120Lb dumbbells, you should use 95Lb for this exercise.

Your goal is to complete 3 rounds in under 20 minutes - so you should keep your rest times as short as possible and push yourself to finish before the time runs out.

As always, the complete workout is listed for you in the description below, now hit the timer on your smartphone and let’s get to it!

Exercise #1: Dumbbell Bent Over Row

Keep your torso parallel to the ground and brace your core. A little body english is ok on this exercise - but still keep the movement as controlled as possible. Row the weight up to your mid stomach, pulling with your elbows, and control the weight back down.

Exercise #2: Dumbbell Step-Up

Set up a box or bench around knee height in front of you, grab a heavy pair of dumbbells and hold them at your sides - drive through the heel of your front leg and explode up top the top, then lower slowly under control back down. Alternate legs back and forth each rep.

Exercise #3: Dumbbell Bench Press

Grab a pair of dumbbells, lie back on a flat bench, retract your shoulders, push the weights straight up explosively, stopping just short of lockout, then lower the weights slowly under control - remember, keep the chest up and constant tension on the pecs.

Exercise #4: Dumbbell Zottman Curl

Grab a pair of dumbbells, only about 70% of the weight you would normally use for dumbbell curls. Curl the weight up to the top, then rotate your wrists so your palms are facing down and slowly lower the weight - at the bottom rotate your palms back upwards and repeat.

This is one of the best exercises for hitting your biceps brachialis which contributes to your bicep peak and forearms all in one movement. The key here is to squeeze hard at the top, really fight the flex and slowly lower on the eccentric portion of the movement.

Exercise #5: Dumbbell Tate Press

Hold a pair of dumbbells above your chest, keep your elbows up and bend at the elbows, lowering the end of the dumbbell slowly down to your chest, then extend your elbows, driving to full lockout, squeezing your triceps at the top.

And that’s a wrap!

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Google Sheet Workout Export

Warm up for 5 minutes.

You should use a weight that is around 80% of your 1 rep max.

Your goal is to complete 3 rounds in under 20 minutes.


Circuit #1 - 3 rounds

Rest 60s between rounds

1A.Bent Over Two-Dumbbell Row
3 rounds5 reps0s
1B.Dumbbell Step-Up
3 rounds5 reps0s
1C.Dumbbell Bench Press
3 rounds5 reps0s
1D.Standing Zottman Biceps Curl
3 rounds5 reps0s
1E.Dumbbell Tate Press
3 rounds5 reps60s

Date Created: 2/8/2021, UTC

Last Updated: 10/28/2021, UTC

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