Clock Out: The 15-Minute AMRAP Upper Body Dumbbell Workout

Google Sheet Workout Export

By Blue Star Nutraceuticals

Experience Advanced (3+ years)
Time 17 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 high intensity AMRAP workout that will torch your upper body, and leave you absolutely gassed in 15-minutes flat.

And the best part, you don’t even need a bench for this one, just a few dumbbells and some open space.

So get ready for one of the best physique enhancing workouts you’ll perform all week.

This is Clock Out: The 15-Minute AMRAP Upper Body Dumbbell Workout!

Let’s get to it!

Workout Info:

For this workout, you’ll perform 5 exercises in circuit fashion.

You’ll perform each exercise for 60 seconds, aiming for as many reps as possible before time is up - taking no additional rest between exercises.

You should use a weight that is about 40% of your 1 rep max.

Your goal is to get through 3 rounds in 15 minutes, so push yourself and get in as many reps as you can, while resting as short as possible when needed.

As always, the complete workout is listed for you in the description below.

Now let’s get this going!

Exercise #1: Dumbbell Clean & Press

The Clean & Press is a powerful compound movement that combines a hinge, pull and press all in one to hit the back, shoulders, arms and core. Dip down, shrug the weight up to your shoulders, brace the core and drive the weight directly overhead explosively, then control back down and repeat.

Exercise #2: Dumbbell Alternating Bent Row

Grab a pair of dumbbells, set up for a bent over row - upper body parallel with the floor - remember to brace the core. Begin by performing a row with one arm, while the other hangs down, remember to squeeze with the lats at the top and work the back, then as you begin lowering the weight back down, begin performing a row with the other arm.

You want to perform these one arm rows back and forth, with constant movement, so that they pass by each other at the halfway point.

Exercise #3: Dumbbell Floor Chest Flys

By performing flyes from the floor you can save your shoulders while still providing the stimulus you need to build a massive chest.

Keep your elbows fairly locked, stretch down and bring your arms up. If you’re struggling with this exercise - just think about hugging a big tree - that’s the form you want to use on these to really squeeze your pecs.

Exercise #4: Dumbbell Push-Up + Renegade Row

Setup in a plank position with a dumbbell in each hand underneath your shoulders, feet slightly wider than shoulder width, body straight like a board - don’t allow your hips to sag or stick up in the air. Lower under control until your chest is just above the ground, then explosively push yourself back up to the top. Once at the top, row one dumbbell up to your side without twisting your body - pull with your elbow, squeeze with your lat. Then lower and repeat on the other side. Then return to a push-up and repeat.

Exercise #5: Dumbbell Sit up

Setup like a regular situp with your knees bent at 90 degrees, hold a dumbbell in your hands. As you crunch up to the top, press the dumbbell straight up overhead, then control the weight slowly back down. The added resistance with these will really force your abs to work hard to support and control the weight.

Until next time, keep training hard!

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Google Sheet Workout Export


Circuit #1 - 3 rounds

Rest 60s between rounds

1A.Dumbbell Clean and Press
3 rounds60s0s
1B.Alternate Dumbbell Row
3 rounds60s0s
1C.Dumbbell Floor Fly
3 rounds60s0s
1D.Pushup Renegade Row with Dumbbell
3 rounds60s0s
1E.Dumbbell Sit Up
3 rounds60s60s

Date Created: 2/7/2021, UTC

Last Updated: 11/13/2021, UTC

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