Dumbbell Upper Body At Home Gym Workout

By Pedro Bernardes

Experience

Advanced (3+ years)

Days per week

1 day

Time

85 minutes

Genders

Female, Male

Goals

Gain Strength (Female | Male)

Tone Body (Female | Male)

Description

If you want to workout in the gym or at home and just buy Dumbbells to do it, this is a way to help you.To tone your body is to develop and increase your muscle tonus. This means that, even when your

Source

myworkouts

Equipment

Cable, Dumbbell

Average Exertion

Average Cardio Intensity

Workout Type

Muscle Focus

Experience

Advanced (3+ years)

Time

85 minutes

Genders

Female, Male

Days per week

1 day

Goals

Gain Strength (Female | Male)

Tone Body (Female | Male)

Description

If you want to workout in the gym or at home and just buy Dumbbells to do it, this is a way to help you.To tone your body is to develop and increase your muscle tonus. This means that, even when your

Equipment

Cable, Dumbbell

Avg Exertion

Workout Type

Muscle Focus

Avg Cardio Intensity

Source

myworkouts

Week 1

Physiological effect: Morphological gains. Increase in muscle strength by recruiting more muscle fibers which increases your muscle tonus.

Training characteristics: Specific workout to increase muscle strength and tonus in your Upper Limbs.

Tempo: 2''/2'' (Concentric and Eccentric parts of the movement)

Increase load on 2, 3 and 4 Set.

Day 1

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Exercise	Sets	Reps	Rest	Notes
1. Dumbbell Rollouts ▶	4 sets	12, 10, 8, 6 reps	60s
2. Tripod Dumbbell Row Tripod Dumbbell Row by Raven Strength	4 sets	12, 10, 8, 6 reps	60s	Each side, with no rest between.
3. Tripod Dumbbell Row Tripod Dumbbell Row by Raven Strength	4 sets	12, 10, 8, 6 reps	60s	For Upper Back. Each side, with no rest between.
4. Close-Grip Dumbbell Press ▶	4 sets	12, 10, 8, 6 reps	60s	If you don't have a Bench or a Swiss Ball you can do it lying on the floor.
5. Single-Arm Dumbbell Bench Press Single Arm Dumbbell Bench Press - Viking Strength Systems by Viking Strength Systems	4 sets	12, 10, 8, 6 reps	60s	If you don't have a Bench or a Swiss Ball you can do it lying on the floor. Each side, with no rest between.
6. Dumbbell Flys ▶	4 sets	12, 10, 8, 6 reps	60s	If you don't have a Bench or a Swiss Ball you can do it lying on the floor.
7. One Arm Prone Hammer Dumbbell Curl Preacher & Prone Hammer Curls by Simpleworkout1	4 sets	12, 10, 8, 6 reps	60s	Each side, with no rest between.
8. One Arm Standing Overhead Cable Tricep Extension One Arm Overhead Tricep Cable Extension by Rob Lagana	4 sets	12, 10, 8, 6 reps	60s	With Dumbbell. Each side, with no rest between.