Free personalized workout plan

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

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Equipment

Cable, Dumbbell

Average Exertion

60%

Average Cardio Intensity

20%

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

Show More

Equipment

Cable, Dumbbell

Avg Exertion

60%

Workout Type

Muscle Focus

Avg Cardio Intensity

20%

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.


ExerciseSetsRepsRestNotes
1. Dumbbell Rollouts
4 sets12, 10, 8, 6 reps60s
2. Tripod Dumbbell Row4 sets12, 10, 8, 6 reps60s
Each side, with no rest between.
3. Tripod Dumbbell Row4 sets12, 10, 8, 6 reps60s
For Upper Back. Each side, with no rest between.
4. Close-Grip Dumbbell Press
4 sets12, 10, 8, 6 reps60s
If you don't have a Bench or a Swiss Ball you can do it lying on the floor.
5. Single-Arm Dumbbell Bench Press4 sets12, 10, 8, 6 reps60s
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 sets12, 10, 8, 6 reps60s
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 Curl4 sets12, 10, 8, 6 reps60s
Each side, with no rest between.
8. One Arm Standing Overhead Cable Tricep Extension4 sets12, 10, 8, 6 reps60s
With Dumbbell. Each side, with no rest between.
Date Created: 2/18/19, 6:57 PM

Last Updated: 8/17/20, 4:37 PM

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