Experience
Dumbbell Upper Body At Home Gym Workout
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
Scroll to top| Exercise | Sets | Reps | Rest | Notes |
|---|---|---|---|---|
| 1. Dumbbell Rollouts | 4 sets | 12, 10, 8, 6 reps | 60s | |
| 2. Tripod Dumbbell Row | 4 sets | 12, 10, 8, 6 reps | 60s | Each side, with no rest between. |
| 3. Tripod Dumbbell Row | 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 | 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 | 4 sets | 12, 10, 8, 6 reps | 60s | Each side, with no rest between. |
| 8. One Arm Standing Overhead Cable Tricep Extension | 4 sets | 12, 10, 8, 6 reps | 60s | With Dumbbell. Each side, with no rest between. |
Date Created: 2/18/19, 6:57 PM
Last Updated: 8/17/20, 4:37 PM