Create a free workout plan with AI

Compound Powerbuilding: Upper Body Dumbbell Only Workout

By Blue Star Nutraceuticals

Experience
Intermediate (2-3 years)
Time
57 minutes/day | 2 days/week
Good for
Powerbuilding, Bodybuilding, Build Muscle
Equipment
2 x Dumbbell, Flat Bench, 1 x Dumbbell, Pull up bar, Weight Plate
Statistics
Average Cardio Intensity
40%
Average Exertion
70%
Description

Matt Daciw here from Blue Star Nutraceuticals, and today I’m running you through an upper body workout designed to optimize intensity, volume and progressive overload to improve your strength and muscle size like no other training style can.


And the best part, you can do the entire workout with dumbbells!


So chug back your P.P.K. and get ready for one of the most challenging dumbbell workouts you’ll ever perform.


This is The Compound Powerbuilding: Upper Body Dumbbell Only Workout!


Let’s get to it!


Now, what makes this workout so effective at producing staggering strength and size gains, is it’s focus on compound movements, and spreading the higher training volume necessary for muscle growth, across low-rep sets.


This allows you to use much heavier resistance and achieve progressive overload with your training much quicker.


In other words, you can gain strength faster, so you can continue to add more weight to these exercises week after week, and that results in more noticeable muscle building results in less time.


That’s enough explanation for now though.


Let’s let the effectiveness of this workout speak for itself and just get to it!


Workout Info:


For this workout you will perform 5 exercises for 4 sets of 5 reps - in linear fashion.


That means you should perform all 4 sets of exercise 1 before moving on to exercise 2, and continue in this fashion until all 5 exercises are complete.


Because we want to focus on strength as well, you should use a weight that is about 80% of your 1 Rep Max.


That mens, if you can Push Press 100Lb dumbbells for a max, you should use 80Lb dumbbells for this exercise.


You have up to 120 seconds to rest and rehydrate with AminoFast between sets. So make sure you’re giving yourself the recovery time you need to give it your all each and every set.


Your goal is to complete this workout in under 1 hour 15 minutes.


So push yourself and give this everything you’ve got!


Perform this workout 1-2 times per week for up to 12 weeks, aiming to increase your weights on each of these lifts as often as possible without sacrificing form.


Within a few weeks of following this routine, you’ll start to notice some incredible results in your strength and size in your upper body.

Show More

Workout Overview


Day 1 - Upper

Scroll to top

Warm up for 5 minutes.

You should use a weight that is about 80% of your 1 Rep Max.

Your goal is to complete this workout in under 1 hour 15 minutes.

Dumbbell Push Press demonstrationPlay Dumbbell Push Press demonstration
4 sets, 5 reps, (rest 120s)
Time between exercises: 60s
Show Alternative Exercises
Bent Over Two-Dumbbell Row demonstrationPlay Bent Over Two-Dumbbell Row demonstration
4 sets, 5 reps, (rest 120s)
Time between exercises: 60s
Show Alternative Exercises
Dumbbell Bench Press demonstrationPlay Dumbbell Bench Press demonstration
4 sets, 5 reps, (rest 120s)
Time between exercises: 60s
Show Alternative Exercises
Dumbbell Pullover (on arched bench)
4 sets, 5 reps, (rest 120s)
Time between exercises: 60s
Show Alternative Exercises
Weighted Chin-up demonstrationPlay Weighted Chin-up demonstration
4 sets, 5 reps, (rest 120s)
Time between exercises: 60s
Show Alternative Exercises

Day 2 - Upper

Scroll to top

Warm up for 5 minutes.

You should use a weight that is about 80% of your 1 Rep Max.

Your goal is to complete this workout in under 1 hour 15 minutes.

Dumbbell Push Press demonstrationPlay Dumbbell Push Press demonstration
4 sets, 5 reps, (rest 120s)
Time between exercises: 60s
Show Alternative Exercises
Bent Over Two-Dumbbell Row demonstrationPlay Bent Over Two-Dumbbell Row demonstration
4 sets, 5 reps, (rest 120s)
Time between exercises: 60s
Show Alternative Exercises
Dumbbell Bench Press demonstrationPlay Dumbbell Bench Press demonstration
4 sets, 5 reps, (rest 120s)
Time between exercises: 60s
Show Alternative Exercises
Dumbbell Pullover (on arched bench)
4 sets, 5 reps, (rest 120s)
Time between exercises: 60s
Show Alternative Exercises
Weighted Chin-up demonstrationPlay Weighted Chin-up demonstration
4 sets, 5 reps, (rest 120s)
Time between exercises: 60s
Show Alternative Exercises

Date Created: 2/18/2021, UTC


Last Updated: 11/3/2021, UTC

Create a free workout plan with AI

Answer a few questions and find a workout plan personalized to you.