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Dumbbell Upper Body At Home Gym Workout

By Pedro Bernardes

Experience
Advanced (3+ years)
Time
85 minutes/day
Good for
Gain Strength, Tone Body
Equipment
Cable, Dumbbell
Statistics
Average Cardio Intensity
20%
Average Exertion
60%
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 not contracting your muscles they have a higher muscle tonus then before.  

To gain strength is to develop the ability to support and move higher loads than before by recruiting more muscle fibers and to use them more effectively for a short period of time. 

You can either just focus on your Upper Limbs or add this workout to your weekly routine (in that case you can do it twice a week instead of 3). 

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Day 1

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Dumbbell Rollouts demonstrationPlay Dumbbell Rollouts demonstration
1. Dumbbell Rollouts
4 sets, 12, 10, 8, 6 reps, (rest 60s)
Show Alternative Exercises
Tripod Dumbbell Row demonstrationPlay Tripod Dumbbell Row demonstration
2. Tripod Dumbbell Row
4 sets, 12, 10, 8, 6 reps, (rest 60s)
Each side, with no rest between.
Show Alternative Exercises
Tripod Dumbbell Row demonstrationPlay Tripod Dumbbell Row demonstration
3. Tripod Dumbbell Row
4 sets, 12, 10, 8, 6 reps, (rest 60s)
For Upper Back. Each side, with no rest between.
Show Alternative Exercises
Close-Grip Dumbbell Press demonstrationPlay Close-Grip Dumbbell Press demonstration
4. Close-Grip Dumbbell Press
4 sets, 12, 10, 8, 6 reps, (rest 60s)
If you don't have a Bench or a Swiss Ball you can do it lying on the floor.
Show Alternative Exercises
Single-Arm Dumbbell Bench Press demonstrationPlay Single-Arm Dumbbell Bench Press demonstration
5. Single-Arm Dumbbell Bench Press
4 sets, 12, 10, 8, 6 reps, (rest 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.
Show Alternative Exercises
Dumbbell Flys demonstrationPlay Dumbbell Flys demonstration
6. Dumbbell Flys
4 sets, 12, 10, 8, 6 reps, (rest 60s)
If you don't have a Bench or a Swiss Ball you can do it lying on the floor.
Show Alternative Exercises
One Arm Prone Hammer Dumbbell Curl demonstrationPlay One Arm Prone Hammer Dumbbell Curl demonstration
7. One Arm Prone Hammer Dumbbell Curl
4 sets, 12, 10, 8, 6 reps, (rest 60s)
Each side, with no rest between.
Show Alternative Exercises
One Arm Standing Overhead Cable Tricep Extension demonstrationPlay One Arm Standing Overhead Cable Tricep Extension demonstration
8. One Arm Standing Overhead Cable Tricep Extension
4 sets, 12, 10, 8, 6 reps, (rest 60s)
With Dumbbell. Each side, with no rest between.
Show Alternative Exercises

Date Created: 2/18/2019, UTC


Last Updated: 8/17/2020, UTC

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